Low Sodium Seafood Rice
Dive into the flavors of the ocean with this heart-healthy Low Sodium Seafood Rice recipe, a delicious twist on traditional seafood rice that's perfect for those watching their sodium intake. Featuring tender shrimp and succulent scallops cooked to perfection, this dish is brought to life with aromatic garlic, sweet red bell pepper, and bright bursts of zesty lemon. Fluffy long-grain white rice is gently simmered in low-sodium broth, ensuring a lighter yet flavorful base. Fresh parsley and a touch of black pepper complete this satisfying one-pan meal. With just 45 minutes from prep to plate, this easy, low-sodium seafood recipe is ideal for quick weeknight dinners or elegant gatherings. Serve it warm for an unforgettable, guilt-free indulgence!
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Recipe Information
Ingredients
- 1.5 cups long-grain white rice
- 3 cups low-sodium chicken or vegetable broth
- 2 tablespoons olive oil
- 1 medium onion, finely chopped
- 3 garlic cloves, minced
- 1 red bell pepper, diced
- 1 pound medium shrimp, peeled and deveined
- 0.5 pound sea scallops, halved
- 1 cup frozen peas, thawed
- 1 lemon, zested and juiced
- 0.25 cup fresh parsley, chopped
- 0.5 teaspoon black pepper
Instructions
Rinse the rice under cold water until the water runs clear to remove excess starch.
In a medium saucepan, bring the low-sodium broth to a simmer. Keep it warm over low heat.
In a large skillet, heat 1 tablespoon of olive oil over medium heat. Add the chopped onion and sauté for about 3 minutes until it becomes translucent.
Add the minced garlic and diced red bell pepper to the skillet. Sauté for an additional 2 minutes until the garlic is fragrant.
Stir in the rice and cook for 1-2 minutes, allowing it to absorb flavors and slightly toast.
Gradually add the warm broth to the rice mixture, about 1 cup at a time, stirring frequently. Wait until the liquid is almost fully absorbed before adding the next cup.
Meanwhile, in a separate skillet, heat the remaining tablespoon of olive oil over medium-high heat. Add the shrimp and scallops, cooking for 3-4 minutes until they are opaque and cooked through. Remove them from the skillet and set aside.
Once the rice is tender and cooked through, add the cooked seafood, thawed peas, lemon zest, and lemon juice to the rice. Gently stir to combine.
Season with black pepper and adjust seasoning if necessary, keeping in mind to maintain low sodium content.
Remove the rice from heat and sprinkle with fresh parsley before serving. Serve warm, and enjoy your heart-healthy seafood rice!
Nutrition Facts
Calories |
1693 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 39.4 g | 51% | |
| Saturated Fat | 6.3 g | 32% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 995 mg | 332% | |
| Sodium | 3120 mg | 136% | |
| Total Carbohydrate | 149.7 g | 54% | |
| Dietary Fiber | 21.8 g | 78% | |
| Total Sugars | 24.6 g | ||
| Protein | 188.8 g | 378% | |
| Vitamin D | 20.3 mcg | 101% | |
| Calcium | 516 mg | 40% | |
| Iron | 14.6 mg | 81% | |
| Potassium | 3789 mg | 81% | |
*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.
