Low Fat Seafood Rice
Dive into a bowl of flavorful and nutritious comfort with this Low Fat Seafood Rice recipe, perfect for health-conscious foodies and seafood lovers alike! This dish combines tender brown rice simmered in low-sodium chicken broth with succulent shrimp and bay scallops, creating a protein-packed meal that's both satisfying and light. A medley of colorful vegetables—sweet red bell peppers, peas, and onions—infuses every bite with vibrant freshness, while garlic, parsley, and a hint of lemon zest elevate the dish with bold, aromatic flavors. Cooked in just a tablespoon of heart-healthy extra-virgin olive oil, this recipe is low in fat but high in taste, making it ideal for a wholesome weeknight dinner. Ready in under an hour, this easy seafood rice recipe serves as the ultimate choice for a nutritious family meal, offering a delicious blend of lean protein, whole grains, and garden-fresh ingredients. Perfect to enjoy on its own or paired with a refreshing green salad, this dish is sure to become a new household favorite.
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Recipe Information
Ingredients
- 1 cup brown rice
- 2 cups low-sodium chicken broth
- 8 ounces medium shrimp, peeled and deveined
- 4 ounces bay scallops
- 1 tablespoon extra-virgin olive oil
- 3 cloves garlic, minced
- 1 medium onion, finely chopped
- 1 medium red bell pepper, chopped
- 1 cup frozen peas, thawed
- 2 tablespoons fresh parsley, chopped
- 1 teaspoon lemon zest
- 0.5 teaspoon salt
- 0.25 teaspoon ground black pepper
Instructions
Rinse the brown rice thoroughly under cold water until the water runs clear to remove excess starch.
In a medium saucepan, bring the low-sodium chicken broth to a boil.
Add the rinsed brown rice to the boiling broth, reduce the heat to low, cover, and simmer for about 30 minutes or until the rice is tender and the liquid is absorbed.
While the rice is cooking, heat the extra-virgin olive oil in a large skillet over medium heat.
Add the minced garlic, chopped onion, and chopped red bell pepper to the skillet. Sauté the vegetables for about 5 minutes or until the onion is translucent.
Add the peeled and deveined shrimp and bay scallops to the skillet. Cook for 3-4 minutes until the seafood is just cooked through and turns opaque, stirring occasionally.
Stir in the thawed frozen peas, and cook for an additional 2 minutes to heat the peas through.
Fluff the cooked rice with a fork and add it to the skillet with the seafood and vegetables. Stir well to combine.
Add the fresh parsley, lemon zest, salt, and ground black pepper to the skillet. Stir thoroughly to distribute the seasoning evenly throughout the dish.
Cook the seafood rice mixture for another 2-3 minutes to allow the flavors to meld together, then remove from heat.
Serve the low-fat seafood rice warm, garnished with additional fresh parsley if desired.
Nutrition Facts
Calories |
966 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 20.9 g | 27% | |
| Saturated Fat | 3.2 g | 16% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 483 mg | 161% | |
| Sodium | 2214 mg | 96% | |
| Total Carbohydrate | 103.9 g | 38% | |
| Dietary Fiber | 20.9 g | 75% | |
| Total Sugars | 25.4 g | ||
| Protein | 96.8 g | 194% | |
| Vitamin D | 10.1 mcg | 51% | |
| Calcium | 253 mg | 19% | |
| Iron | 6.8 mg | 38% | |
| Potassium | 2116 mg | 45% | |
*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.
