Heart-Healthy Seafood Fried Rice
Elevate your fried rice game with our Heart-Healthy Seafood Fried Rice recipe, a wholesome and flavor-packed dish that’s perfect for weeknight dinners or meal prep. Featuring nutrient-rich brown rice as the base, this recipe combines vibrant vegetables like carrots, peas, and red bell pepper with tender shrimp and sea scallops for a protein boost. Lightly seasoned with low-sodium soy sauce and fresh ginger, it’s a guilt-free spin on classic fried rice. Egg whites and extra virgin olive oil keep the dish light yet satisfying, while scallions add a touch of freshness to every bite. Ready in under an hour, this seafood fried rice is an easy and nutritious way to enjoy bold, savory flavors without compromising heart health.
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Recipe Information
Ingredients
- 2 cups Brown rice
- 4 cups Water
- 2 tablespoons Extra virgin olive oil
- 2 units Small onions, diced
- 3 units Garlic cloves, minced
- 1 unit Red bell pepper, diced
- 2 units Carrots, diced
- 1 cup Frozen peas, thawed
- 3 tablespoons Low-sodium soy sauce
- 8 ounces Cooked shrimp, peeled and deveined
- 8 ounces Cooked sea scallops
- 3 units Egg whites
- 4 units Scallions, sliced
- 1 tablespoon Fresh ginger, grated
- 0.5 teaspoon Black pepper
Instructions
Rinse the brown rice under cold water and drain.
In a medium saucepan, bring 4 cups of water to a boil. Add the rinsed rice, reduce the heat to low, cover, and simmer for about 25-30 minutes or until the water is absorbed and the rice is tender. Set aside to cool slightly.
In a large non-stick skillet or wok, heat 1 tablespoon of olive oil over medium heat. Add the diced onions and cook until translucent, about 3-4 minutes.
Add the minced garlic, red bell pepper, and carrots to the skillet. Stir-fry for about 5 minutes until the vegetables begin to soften.
Push the vegetables to the side of the skillet and add the remaining tablespoon of olive oil to the center. Pour the egg whites into the skillet, allowing them to cook without stirring for a minute. Gently scramble the egg whites until cooked through and mix them with the vegetables.
Add the thawed peas, cooked shrimp, and scallops to the skillet. Stir well to combine with the vegetables and eggs.
Drizzle the low-sodium soy sauce over the mixture and stir again to coat everything evenly.
Add the cooked brown rice to the skillet and toss everything together. Ensure the rice is well mixed with the seafood and vegetables.
Add the grated ginger and black pepper, mixing well. Continue to stir-fry for another 2-3 minutes until the entire mixture is heated through.
Remove from heat, garnish the fried rice with sliced scallions, and serve immediately.
Nutrition Facts
Calories |
1516 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 35.6 g | 46% | |
| Saturated Fat | 5.7 g | 29% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 536 mg | 179% | |
| Sodium | 3958 mg | 172% | |
| Total Carbohydrate | 168.6 g | 61% | |
| Dietary Fiber | 25.4 g | 91% | |
| Total Sugars | 28.2 g | ||
| Protein | 138.5 g | 277% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 485 mg | 37% | |
| Iron | 9.5 mg | 53% | |
| Potassium | 3331 mg | 71% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
