Low Sodium Seafood Fried Rice

Dive into a flavorful and nutrient-packed meal with this Low Sodium Seafood Fried Rice, a heart-healthy twist on a classic favorite. Made with tender shrimp, flaky fish fillets, and vibrant veggies like carrots and peas, this recipe swaps traditional high-sodium ingredients for low-sodium soy sauce and vegetable broth, keeping both your taste buds and health in mind. Fluffy brown rice provides a wholesome base, while a touch of fresh ginger, garlic, and a splash of zesty lemon juice elevate every bite. Perfect for a quick weeknight dinner or meal prep, this easy-to-make dish is ready in under an hour and serves up four portions of seafood goodness. Garnish with sliced green onions for a fresh finish and enjoy a low-sodium meal that doesn’t compromise on flavor!

Nutriscore Rating: 78/100

Prep Time:20 mins

Cook Time:30 mins

Total Time:50 mins

Servings: 4

Ingredients

• 2 cups Brown rice
• 2.5 cups Low-sodium vegetable broth
• 8 ounces Shrimp, peeled and deveined
• 8 ounces Skinless fish fillet such as cod or tilapia
• 2 Eggs
• 3 tablespoons Olive oil
• 2 teaspoons Garlic, minced
• 1 teaspoon Fresh ginger, minced
• 1 Carrot, diced
• 1 cup Green peas, frozen
• 3 Green onions, sliced
• 2 tablespoons Low-sodium soy sauce
• 0.5 teaspoon Black pepper
• 1 tablespoon Lemon juice

Directions

Step 1

Rinse the brown rice under cold water until the water runs clear. Cook the rice according to the instructions on the package, using low-sodium vegetable broth instead of water for added flavor. Once cooked, spread the rice on a baking sheet or large plate to cool it quickly and set aside.

Step 2

Crack the eggs into a bowl, beat them lightly, and set aside.

Step 3

Pat the shrimp and fish fillet dry using paper towels, then cut the fish into bite-sized pieces.

Step 4

Heat 1 tablespoon of olive oil in a large non-stick skillet or wok over medium-high heat. Add the shrimp and fish pieces and stir-fry for about 3-4 minutes until the seafood is just cooked through. Remove the seafood from the skillet and set it aside.

Step 5

In the same skillet, add another tablespoon of olive oil and pour in the beaten eggs. Scramble the eggs gently. Once cooked, remove them from the pan and set aside with the seafood.

Step 6

Add the remaining tablespoon of olive oil to the skillet. Sauté the minced garlic and ginger until fragrant, about 30 seconds.

Step 7

Add the diced carrot to the skillet and stir-fry for about 2-3 minutes until it starts to soften.

Step 8

Stir in the frozen peas and sliced green onions, cooking for another 2 minutes.

Step 9

Add the cooked rice to the skillet, breaking up any clumps with the back of a spatula. Stir everything together for 3-4 minutes until the rice is heated through.

Step 10

Return the scrambled eggs, cooked shrimp, and fish to the skillet, tossing lightly to combine.

Step 11

Drizzle the low-sodium soy sauce over the mixture and add black pepper to taste. Stir everything together for another 2 minutes to ensure the flavors blend uniformly.

Step 12

Finish off with a splash of lemon juice, tossing briefly.

Step 13

Serve the seafood fried rice immediately, garnished with extra sliced green onions if desired.

Nutrition Facts

Serving size	(1954.8g)

Amount per serving	% Daily Value*
Calories	1630.1

Total Fat 59.9g	0%
Saturated Fat 11.3g	0%
Polyunsaturated Fat 4.2g
Cholesterol 928.3mg	0%
Sodium 2457.3mg	0%
Total Carbohydrate 142.4g	0%
Dietary Fiber 18.9g	0%
Total Sugars 17.7g
Protein 131.6g	0%

Vitamin D 535.6IU	0%
Calcium 354.6mg	0%
Iron 10.3mg	0%
Potassium 2754.3mg	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: 33.0%

Protein: 32.2%

Carbs: 34.8%