Heart-Healthy Seafood Fried Rice

Elevate your weeknight dinner with this flavorful and nutrient-packed Heart-Healthy Seafood Fried Rice, a wholesome twist on a takeout classic. Made with fiber-rich brown rice, tender shrimp, and succulent sea scallops, this recipe is a perfect marriage of rich umami flavors and vibrant, fresh vegetables like red bell peppers, carrots, and peas. Heart-friendly ingredients like extra virgin olive oil and low-sodium soy sauce keep this dish both delicious and nutritious, while aromatic touches of garlic, ginger, and scallions take the flavor to the next level. Ready in under an hour, this seafood fried rice is an ideal option for a quick, satisfying, and balanced meal. Whether you're meal prepping or serving it fresh off the stove, this one-pan wonder is sure to impress while supporting a healthy lifestyle.

Nutriscore Rating: 76/100

Prep Time:20 mins

Cook Time:30 mins

Total Time:50 mins

Servings: 6

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

Directions

Step 1

Rinse the brown rice under cold water and drain.

Step 2

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.

Step 3

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.

Step 4

Add the minced garlic, red bell pepper, and carrots to the skillet. Stir-fry for about 5 minutes until the vegetables begin to soften.

Step 5

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.

Step 6

Add the thawed peas, cooked shrimp, and scallops to the skillet. Stir well to combine with the vegetables and eggs.

Step 7

Drizzle the low-sodium soy sauce over the mixture and stir again to coat everything evenly.

Step 8

Add the cooked brown rice to the skillet and toss everything together. Ensure the rice is well mixed with the seafood and vegetables.

Step 9

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.

Step 10

Remove from heat, garnish the fried rice with sliced scallions, and serve immediately.

Nutrition Facts

Serving size	(2812.2g)

Amount per serving	% Daily Value*
Calories	1654.5

Total Fat 38.3g	0%
Saturated Fat 5.9g	0%
Polyunsaturated Fat 0g
Cholesterol 535.9mg	0%
Sodium 3648.3mg	0%
Total Carbohydrate 195.8g	0%
Dietary Fiber 32.3g	0%
Total Sugars 38.6g
Protein 146.6g	0%

Vitamin D 0IU	0%
Calcium 456.6mg	0%
Iron 11.1mg	0%
Potassium 3467.9mg	0%

*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.

Source of Calories

Fat: 20.1%

Protein: 34.2%

Carbs: 45.7%