Low Sodium Seafood Rice

Dive into the delicious world of flavor-packed and heart-healthy cooking with this Low Sodium Seafood Rice recipe. Perfectly tender long-grain white rice is gently simmered in low-sodium broth, creating a light yet satisfying base for a vibrant medley of ocean-fresh shrimp, scallops, and colorful vegetables like red bell peppers and peas. Infused with the zesty brightness of fresh lemon and a sprinkle of black pepper, this dish is both low in sodium and high in taste. A simple stovetop cooking technique brings the seafood to succulent perfection, while fresh parsley adds a pop of herbal freshness to every bite. Ready in just 45 minutes, this one-pan meal is an ideal choice for those seeking a wholesome, low-sodium dinner full of coastal charm.

Nutriscore Rating: 78/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1.5 cups long-grain white rice
• 3 cups low-sodium chicken or vegetable broth
• 2 tablespoons olive oil
• 1 medium onion, finely chopped
• 3 garlic cloves, minced
• 1 red bell pepper, diced
• 1 pound medium shrimp, peeled and deveined
• 0.5 pound sea scallops, halved
• 1 cup frozen peas, thawed
• 1 lemon, zested and juiced
• 0.25 cup fresh parsley, chopped
• 0.5 teaspoon black pepper

Directions

Step 1

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

Step 2

In a medium saucepan, bring the low-sodium broth to a simmer. Keep it warm over low heat.

Step 3

In a large skillet, heat 1 tablespoon of olive oil over medium heat. Add the chopped onion and sauté for about 3 minutes until it becomes translucent.

Step 4

Add the minced garlic and diced red bell pepper to the skillet. Sauté for an additional 2 minutes until the garlic is fragrant.

Step 5

Stir in the rice and cook for 1-2 minutes, allowing it to absorb flavors and slightly toast.

Step 6

Gradually add the warm broth to the rice mixture, about 1 cup at a time, stirring frequently. Wait until the liquid is almost fully absorbed before adding the next cup.

Step 7

Meanwhile, in a separate skillet, heat the remaining tablespoon of olive oil over medium-high heat. Add the shrimp and scallops, cooking for 3-4 minutes until they are opaque and cooked through. Remove them from the skillet and set aside.

Step 8

Once the rice is tender and cooked through, add the cooked seafood, thawed peas, lemon zest, and lemon juice to the rice. Gently stir to combine.

Step 9

Season with black pepper and adjust seasoning if necessary, keeping in mind to maintain low sodium content.

Step 10

Remove the rice from heat and sprinkle with fresh parsley before serving. Serve warm, and enjoy your heart-healthy seafood rice!

Nutrition Facts

Serving size	(2315.5g)

Amount per serving	% Daily Value*
Calories	1693.4

Total Fat 39.4g	0%
Saturated Fat 6.3g	0%
Polyunsaturated Fat 2.7g
Cholesterol 995.2mg	0%
Sodium 3120.4mg	0%
Total Carbohydrate 149.7g	0%
Dietary Fiber 21.8g	0%
Total Sugars 24.6g
Protein 188.8g	0%

Vitamin D 811.1IU	0%
Calcium 515.8mg	0%
Iron 14.6mg	0%
Potassium 3789.2mg	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: 20.8%

Protein: 44.2%

Carbs: 35.0%