Low Sodium Seafood Fried Rice
Elevate your weeknight dinners with this vibrant and health-conscious Low Sodium Seafood Fried Rice recipe! Packed with succulent shrimp, tender fish fillets, and nutrient-rich brown rice cooked in flavorful low-sodium vegetable broth, this dish is a wholesome twist on a classic favorite. Bright carrots, green peas, and aromatic ginger and garlic add irresistible depth, while a touch of low-sodium soy sauce and a splash of zesty lemon juice tie it all together. Perfect for family meals or meal prep, this quick and easy seafood fried rice balances bold flavors and low sodium content, making it ideal for healthy eating. Ready in under an hour, it’s a one-pan delight that will impress your taste buds without compromising your nutritional goals!
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Recipe Information
Ingredients
- 2 cups Brown rice
- 2.5 cups Low-sodium vegetable broth
- 8 ounces Shrimp, peeled and deveined
- 8 ounces Skinless fish fillet such as cod or tilapia
- 2 Eggs
- 3 tablespoons Olive oil
- 2 teaspoons Garlic, minced
- 1 teaspoon Fresh ginger, minced
- 1 Carrot, diced
- 1 cup Green peas, frozen
- 3 Green onions, sliced
- 2 tablespoons Low-sodium soy sauce
- 0.5 teaspoon Black pepper
- 1 tablespoon Lemon juice
Instructions
Rinse the brown rice under cold water until the water runs clear. Cook the rice according to the instructions on the package, using low-sodium vegetable broth instead of water for added flavor. Once cooked, spread the rice on a baking sheet or large plate to cool it quickly and set aside.
Crack the eggs into a bowl, beat them lightly, and set aside.
Pat the shrimp and fish fillet dry using paper towels, then cut the fish into bite-sized pieces.
Heat 1 tablespoon of olive oil in a large non-stick skillet or wok over medium-high heat. Add the shrimp and fish pieces and stir-fry for about 3-4 minutes until the seafood is just cooked through. Remove the seafood from the skillet and set it aside.
In the same skillet, add another tablespoon of olive oil and pour in the beaten eggs. Scramble the eggs gently. Once cooked, remove them from the pan and set aside with the seafood.
Add the remaining tablespoon of olive oil to the skillet. Sauté the minced garlic and ginger until fragrant, about 30 seconds.
Add the diced carrot to the skillet and stir-fry for about 2-3 minutes until it starts to soften.
Stir in the frozen peas and sliced green onions, cooking for another 2 minutes.
Add the cooked rice to the skillet, breaking up any clumps with the back of a spatula. Stir everything together for 3-4 minutes until the rice is heated through.
Return the scrambled eggs, cooked shrimp, and fish to the skillet, tossing lightly to combine.
Drizzle the low-sodium soy sauce over the mixture and add black pepper to taste. Stir everything together for another 2 minutes to ensure the flavors blend uniformly.
Finish off with a splash of lemon juice, tossing briefly.
Serve the seafood fried rice immediately, garnished with extra sliced green onions if desired.
Nutrition Facts
Calories |
1630 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 59.9 g | 77% | |
| Saturated Fat | 11.3 g | 57% | |
| Polyunsaturated Fat | 4.2 g | ||
| Cholesterol | 928 mg | 309% | |
| Sodium | 2457 mg | 107% | |
| Total Carbohydrate | 142.4 g | 52% | |
| Dietary Fiber | 18.9 g | 68% | |
| Total Sugars | 17.7 g | ||
| Protein | 131.6 g | 263% | |
| Vitamin D | 13.4 mcg | 67% | |
| Calcium | 355 mg | 27% | |
| Iron | 10.3 mg | 57% | |
| Potassium | 2754 mg | 59% | |
*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.
