Low Fat Seafood Congee
Delight in a soothing and nutritious bowl of Low Fat Seafood Congee, a classic comfort food with a wholesome twist. This light yet satisfying rice porridge is infused with the delicate flavors of ginger, jasmine rice, and low-sodium chicken broth, creating a perfect base for tender bite-sized tilapia and succulent shrimp. Ready in just over an hour, this easy recipe is ideal for a cozy lunch or dinner and caters to health-conscious food lovers with its low-fat protein and minimal oil. Topped with fresh scallions and optional cilantro, the congee is seasoned with soy sauce, white pepper, and a hint of sesame oil for a burst of umami. Whether you’re craving something warm and nourishing or looking to elevate a traditional dish with seafood, this low-fat congee recipe is a comforting bowl of goodness you won’t want to miss!
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Recipe Information
Ingredients
- 1 cup jasmine rice
- 8 cups water
- 2 cups low sodium chicken broth
- 1 tablespoon, julienned ginger
- 200 grams, skinless and boneless tilapia fillets
- 150 grams, peeled and deveined shrimp
- 2 stalks, chopped scallions
- 1 tablespoon soy sauce
- 1 teaspoon salt
- 0.5 teaspoon white pepper
- 1 teaspoon sesame oil
- 1 tablespoon, chopped (optional) cilantro
Instructions
Rinse the jasmine rice under cold running water until the water runs clear to remove excess starch. Drain well.
In a large pot, combine the rinsed rice, water, and chicken broth. Bring to a boil over medium-high heat.
Once boiling, reduce the heat to low and simmer uncovered. Stir occasionally to avoid the rice sticking to the bottom. Let it cook for about 45 minutes or until the rice breaks down and the congee reaches your desired consistency.
While the congee is cooking, prepare the seafood. Cut the tilapia fillets into bite-sized pieces and keep them separate from the shrimp.
After the congee has cooked for 45 minutes, add the ginger, tilapia, and shrimp to the pot. Stir gently and let cook for another 10-15 minutes or until the seafood is fully cooked.
Season the congee with soy sauce, salt, and white pepper. Adjust seasoning to taste.
Turn off the heat and stir in the sesame oil.
Ladle the congee into bowls and garnish with chopped scallions and cilantro, if using.
Serve hot and enjoy your bowl of soothing low fat seafood congee.
Nutrition Facts
Calories |
955 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 30.2 g | 39% | |
| Saturated Fat | 6.0 g | 30% | |
| Polyunsaturated Fat | 9.4 g | ||
| Cholesterol | 324 mg | 108% | |
| Sodium | 4745 mg | 206% | |
| Total Carbohydrate | 78.4 g | 29% | |
| Dietary Fiber | 2.5 g | 9% | |
| Total Sugars | 2.1 g | ||
| Protein | 90.2 g | 180% | |
| Vitamin D | 0.2 mcg | 1% | |
| Calcium | 331 mg | 25% | |
| Iron | 4.5 mg | 25% | |
| Potassium | 1639 mg | 35% | |
*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.
