Low Fat Seafood Rice

Dive into a bowl of deliciously satisfying yet guilt-free **Low Fat Seafood Rice**, a wholesome twist on a seafood classic. Made with nutrient-packed brown rice and simmered to perfection in low-sodium chicken broth, this dish is brimming with vibrant flavors and textures. Succulent medium shrimp and tender bay scallops are sautéed with aromatic garlic, sweet red bell pepper, and hearty onion for an irresistible seafood medley. A splash of lemon zest and a sprinkle of fresh parsley add a bright, citrusy finish, while peas bring a pop of color and sweetness. This one-pan recipe is quick to prepare, taking just 15 minutes of prep and 35 minutes of cook time, making it perfect for weeknight dinners or healthy meal prep. Low in fat, loaded with protein, and full of flavor, this seafood rice dish proves that nutritious eating can still be indulgent. Serve it warm with a garnish of parsley for a restaurant-worthy touch!

Nutriscore Rating: 77/100

Prep Time:15 mins

Cook Time:35 mins

Total Time:50 mins

Servings: 4

Ingredients

• 1 cup brown rice
• 2 cups low-sodium chicken broth
• 8 ounces medium shrimp, peeled and deveined
• 4 ounces bay scallops
• 1 tablespoon extra-virgin olive oil
• 3 cloves garlic, minced
• 1 medium onion, finely chopped
• 1 medium red bell pepper, chopped
• 1 cup frozen peas, thawed
• 2 tablespoons fresh parsley, chopped
• 1 teaspoon lemon zest
• 0.5 teaspoon salt
• 0.25 teaspoon ground black pepper

Directions

Step 1

Rinse the brown rice thoroughly under cold water until the water runs clear to remove excess starch.

Step 2

In a medium saucepan, bring the low-sodium chicken broth to a boil.

Step 3

Add the rinsed brown rice to the boiling broth, reduce the heat to low, cover, and simmer for about 30 minutes or until the rice is tender and the liquid is absorbed.

Step 4

While the rice is cooking, heat the extra-virgin olive oil in a large skillet over medium heat.

Step 5

Add the minced garlic, chopped onion, and chopped red bell pepper to the skillet. Sauté the vegetables for about 5 minutes or until the onion is translucent.

Step 6

Add the peeled and deveined shrimp and bay scallops to the skillet. Cook for 3-4 minutes until the seafood is just cooked through and turns opaque, stirring occasionally.

Step 7

Stir in the thawed frozen peas, and cook for an additional 2 minutes to heat the peas through.

Step 8

Fluff the cooked rice with a fork and add it to the skillet with the seafood and vegetables. Stir well to combine.

Step 9

Add the fresh parsley, lemon zest, salt, and ground black pepper to the skillet. Stir thoroughly to distribute the seasoning evenly throughout the dish.

Step 10

Cook the seafood rice mixture for another 2-3 minutes to allow the flavors to meld together, then remove from heat.

Step 11

Serve the low-fat seafood rice warm, garnished with additional fresh parsley if desired.

Nutrition Facts

Serving size	(1514.9g)

Amount per serving	% Daily Value*
Calories	966.4

Total Fat 20.9g	0%
Saturated Fat 3.2g	0%
Polyunsaturated Fat g
Cholesterol 482.9mg	0%
Sodium 2213.7mg	0%
Total Carbohydrate 103.9g	0%
Dietary Fiber 20.9g	0%
Total Sugars 25.4g
Protein 96.8g	0%

Vitamin D 405.6IU	0%
Calcium 252.7mg	0%
Iron 6.8mg	0%
Potassium 2115.6mg	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: 39.1%

Carbs: 41.9%