Heart-Healthy Seafood Congee
Dive into the comforting embrace of "Heart-Healthy Seafood Congee," a nourishing twist on traditional congee crafted with wholesome brown rice and infused with vibrant flavors. Perfect for seafood lovers, this recipe balances delicate shrimp and tender white fish with the warmth of ginger, garlic, and a hint of white pepper. The rich yet light base combines low-sodium vegetable broth and creamy rice, making it ideal for heart-healthy eating. Finished with fresh green onions, cilantro, and a splash of lime, this dish delivers a harmonious blend of freshness and umami. Easy to make, with minimal prep and one-pot simplicity, it's a warming meal perfect for any time of the year. Try this nutritious seafood porridge for a cozy, flavorful experience that nourishes body and soul!
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Recipe Information
Ingredients
- 1 cup brown rice
- 8 cups water
- 2 cups low-sodium vegetable broth
- 8 oz shrimp, peeled and deveined
- 8 oz white fish fillet, cubed
- 1 tbsp fresh ginger, sliced
- 2 cloves garlic, minced
- 2 green onions, chopped
- 2 tbsp low-sodium soy sauce
- 1 tsp sesame oil
- 0.5 tsp white pepper
- 2 tbsp cilantro, chopped
- 4 lime wedges
Instructions
Rinse the brown rice under cold water until the water runs clear, then soak the rice in a bowl with fresh water for about 30 minutes. Drain before cooking.
In a large pot, combine the soaked rice, water, and vegetable broth. Bring to a boil over high heat.
Reduce the heat to low and simmer partially covered, stirring occasionally, until the rice breaks down and the mixture becomes thick and porridge-like. This should take about 45 to 50 minutes.
Stir in the ginger and garlic, continue to simmer for an additional 5 minutes to infuse the flavors.
Add the shrimp and white fish fillet to the pot, stirring gently to ensure they are submerged. Cook for approximately 5 to 7 minutes or until the seafood is cooked through.
Season the congee with the low-sodium soy sauce, sesame oil, and white pepper. Stir well to combine.
Ladle the congee into serving bowls and top with chopped green onions and cilantro for a fresh garnish.
Serve hot with lime wedges on the side for an added burst of flavor.
Nutrition Facts
Calories |
920 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 21.0 g | 27% | |
| Saturated Fat | 3.5 g | 18% | |
| Polyunsaturated Fat | 5.8 g | ||
| Cholesterol | 556 mg | 185% | |
| Sodium | 1949 mg | 85% | |
| Total Carbohydrate | 77.4 g | 28% | |
| Dietary Fiber | 10.3 g | 37% | |
| Total Sugars | 8.2 g | ||
| Protein | 113.6 g | 227% | |
| Vitamin D | 11.3 mcg | 57% | |
| Calcium | 457 mg | 35% | |
| Iron | 6.9 mg | 38% | |
| Potassium | 2431 mg | 52% | |
*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.
