Heart-Healthy Seafood Congee
Dive into a bowl of comfort and nutrition with our Heart-Healthy Seafood Congee, a lighter twist on the classic Asian rice porridge. This easy-to-make recipe swaps traditional white rice for fiber-rich brown rice, simmered to a creamy perfection with low-sodium vegetable broth. Fresh shrimp and tender white fish are delicately infused with aromatic ginger, garlic, and sesame oil, creating a flavorful yet wholesome dish packed with omega-3s. Finished with crisp green onions, cilantro, and a splash of lime, this congee is as nourishing as it is satisfying. Ideal for a cozy dinner or a soothing meal on a chilly day, it’s a vibrant balance of seafood goodness and heart-healthy ingredients.
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Ingredients
- 1 cup brown rice
- 8 cups water
- 2 cups low-sodium vegetable broth
- 8 oz shrimp, peeled and deveined
- 8 oz white fish fillet, cubed
- 1 tbsp fresh ginger, sliced
- 2 cloves garlic, minced
- 2 green onions, chopped
- 2 tbsp low-sodium soy sauce
- 1 tsp sesame oil
- 0.5 tsp white pepper
- 2 tbsp cilantro, chopped
- 4 lime wedges
Directions
Step 1
Rinse the brown rice under cold water until the water runs clear, then soak the rice in a bowl with fresh water for about 30 minutes. Drain before cooking.
Step 2
In a large pot, combine the soaked rice, water, and vegetable broth. Bring to a boil over high heat.
Step 3
Reduce the heat to low and simmer partially covered, stirring occasionally, until the rice breaks down and the mixture becomes thick and porridge-like. This should take about 45 to 50 minutes.
Step 4
Stir in the ginger and garlic, continue to simmer for an additional 5 minutes to infuse the flavors.
Step 5
Add the shrimp and white fish fillet to the pot, stirring gently to ensure they are submerged. Cook for approximately 5 to 7 minutes or until the seafood is cooked through.
Step 6
Season the congee with the low-sodium soy sauce, sesame oil, and white pepper. Stir well to combine.
Step 7
Ladle the congee into serving bowls and top with chopped green onions and cilantro for a fresh garnish.
Step 8
Serve hot with lime wedges on the side for an added burst of flavor.
Nutrition Facts
| Serving size | (3352.8g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 920.3 |
| Total Fat 21.0g | 0% |
| Saturated Fat 3.5g | 0% |
| Polyunsaturated Fat 5.8g | |
| Cholesterol 556.3mg | 0% |
| Sodium 1949.0mg | 0% |
| Total Carbohydrate 77.4g | 0% |
| Dietary Fiber 10.3g | 0% |
| Total Sugars 8.2g | |
| Protein 113.6g | 0% |
| Vitamin D 453.6IU | 0% |
| Calcium 456.8mg | 0% |
| Iron 6.9mg | 0% |
| Potassium 2430.6mg | 0% |
Source of Calories