Low Fat Seafood Fried Rice

Dive into the wholesome flavors of this Low Fat Seafood Fried Rice, a lighter take on the beloved classic that's both delicious and nutritious. Made with hearty brown rice as a fiber-rich base, this recipe combines the delicate sweetness of shrimp and scallops with the vibrant crunch of diced carrots and peas. Aromatic garlic, ginger, and sliced green onions infuse every bite with fresh, savory flavor, while the use of egg whites and a dash of low-sodium soy sauce keeps it heart-healthy and low in fat. Perfectly seared seafood and a drizzle of sesame oil elevate this dish to restaurant-quality goodness—all in just 45 minutes. Ideal for meal preppers or seafood lovers looking for a balanced, protein-packed dinner, this one-skillet recipe is sure to become a new weeknight favorite!

Nutriscore Rating: 75/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 2 cups brown rice
• 4 cups water
• 8 oz shrimp, peeled and deveined
• 8 oz scallops
• 2 large egg whites
• 1 medium carrot, diced
• 1 cup peas, frozen
• 2 tbsp low-sodium soy sauce
• 1 tsp sesame oil
• 3 green onions, sliced
• 3 cloves garlic, minced
• 1 tsp ginger, grated
• 1 tsp canola oil
• 0.25 tsp black pepper
• 0.5 tsp salt

Directions

Step 1

Rinse the brown rice under cold water until the water runs clear. In a medium saucepan, combine the rice with 4 cups of water. Bring to a boil, then reduce the heat to low, cover, and simmer for 30-35 minutes, or until the rice is cooked. Fluff with a fork and set aside.

Step 2

While the rice is cooking, season the shrimp and scallops with salt and black pepper. In a large non-stick skillet, heat 1 teaspoon of canola oil over medium heat. Add the shrimp and scallops, and sear for 2-3 minutes on each side until just cooked through. Remove the seafood from the skillet and set aside.

Step 3

In the same skillet, add the minced garlic and grated ginger. Sauté for about 30 seconds or until fragrant, then add the diced carrot and frozen peas. Cook for 3-4 minutes, stirring occasionally until the vegetables are tender.

Step 4

Push the vegetables to the side of the skillet and add the egg whites. Scramble until cooked and well combined with the vegetables.

Step 5

Add the cooked rice to the skillet, stirring everything together. Pour the low-sodium soy sauce and sesame oil over the mixture, stirring until all ingredients are well coated.

Step 6

Finally, add the cooked shrimp and scallops back into the skillet along with the sliced green onions. Stir everything together for another 1-2 minutes until heated through.

Step 7

Adjust seasoning with more salt or pepper if needed. Serve hot.

Nutrition Facts

Serving size	(2187.1g)

Amount per serving	% Daily Value*
Calories	1257.4

Total Fat 26.9g	0%
Saturated Fat 4.2g	0%
Polyunsaturated Fat 7.4g
Cholesterol 511.0mg	0%
Sodium 3580.5mg	0%
Total Carbohydrate 138.6g	0%
Dietary Fiber 18.4g	0%
Total Sugars 14.1g
Protein 120.1g	0%

Vitamin D 0IU	0%
Calcium 313.5mg	0%
Iron 8.0mg	0%
Potassium 2148.8mg	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: 19.0%

Protein: 37.6%

Carbs: 43.4%