Heart-Healthy Seafood Rice
Packed with vibrant flavors and wholesome ingredients, Heart-Healthy Seafood Rice is a nourishing one-pan dish that combines lean seafood, fiber-rich brown rice, and a medley of colorful vegetables. Enhanced with aromatic smoked paprika and fresh parsley, this recipe is cooked in low-sodium chicken broth for a lighter, heart-friendly twist. Succulent shrimp and scallops bring a luxurious touch while frozen peas add subtle sweetness, creating a perfectly balanced meal that's easy to prepare in under an hour. Finished with a spritz of zesty lemon, this healthy seafood rice is ideal for weeknight dinners or casual gatherings. Fresh, flavorful, and guilt-free—it’s a dish you’ll return to time and again!
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Recipe Information
Ingredients
- 1 cup brown rice
- 2 cups low-sodium chicken broth
- 2 tablespoons olive oil
- 1 medium, chopped onion
- 3 cloves, minced garlic
- 2 small, assorted colors, diced bell peppers
- 2 large, diced tomatoes
- 0.5 pound, peeled and deveined shrimp
- 0.5 pound scallops
- 0.5 cup frozen peas
- 1 teaspoon smoked paprika
- 0.25 teaspoon ground black pepper
- 0.25 teaspoon sea salt
- 1 medium, cut into wedges lemon
- 0.25 cup, chopped fresh parsley
Instructions
Rinse the brown rice under cold water until the water runs clear to remove any excess starch.
In a medium-sized pot, combine the brown rice with 2 cups of low-sodium chicken broth. Bring to a boil over medium-high heat.
Once boiling, reduce the heat to low, cover, and simmer for 30-35 minutes, or until the rice is tender and the liquid is absorbed. Remove from heat and let stand, covered, for 5 minutes. Fluff with a fork.
While the rice is cooking, heat 2 tablespoons of olive oil in a large skillet over medium heat.
Add the chopped onion to the skillet and sauté for 3-5 minutes until it becomes translucent.
Stir in the minced garlic and sauté for an additional minute, taking care not to burn it.
Add the diced bell peppers and tomatoes to the skillet. Cook for 5-7 minutes until the peppers are tender.
Gently stir in the shrimp and scallops, and cook for 5 minutes or until they are opaque and cooked through.
Add the frozen peas, smoked paprika, ground black pepper, and sea salt to the skillet. Mix well to combine.
Fold in the cooked brown rice and continue to cook, occasionally stirring, for about 3 minutes to allow the flavors to meld.
Remove from heat and sprinkle with chopped fresh parsley. Serve warm, garnished with lemon wedges on the side.
Nutrition Facts
Calories |
1301 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 49.5 g | 63% | |
| Saturated Fat | 8.2 g | 41% | |
| Polyunsaturated Fat | 8.7 g | ||
| Cholesterol | 386 mg | 129% | |
| Sodium | 2292 mg | 100% | |
| Total Carbohydrate | 125.7 g | 46% | |
| Dietary Fiber | 19.8 g | 71% | |
| Total Sugars | 29.8 g | ||
| Protein | 91.1 g | 182% | |
| Vitamin D | 0.2 mcg | 1% | |
| Calcium | 340 mg | 26% | |
| Iron | 7.9 mg | 44% | |
| Potassium | 2745 mg | 58% | |
*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.
