Whole30 Seafood Rice
Dive into the vibrant flavors of Whole30 Seafood Rice, a healthy, grain-free twist on a classic seafood dish that's as satisfying as it is nourishing. This recipe replaces traditional rice with cauliflower rice, creating a light yet hearty base packed with nutrients. Featuring succulent shrimp, tender sea scallops, and delicate crab meat, this seafood medley is complemented by colorful vegetables like red bell pepper, cherry tomatoes, and peas for added texture and freshness. Infused with garlic, onion, and a squeeze of zesty lemon, this dish boasts incredible flavor while adhering to Whole30 guidelines. Ready in under an hour, it's perfect for busy weeknight dinners or weekend entertaining, and it's naturally gluten-free, paleo-friendly, and perfect for clean eating enthusiasts. Garnish with fresh parsley for a burst of color and extra freshness—this wholesome recipe is guaranteed to become a favorite!
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Recipe Information
Ingredients
- 1 large head cauliflower
- 2 tablespoons olive oil
- 1 medium onion
- 3 cloves garlic
- 1 medium red bell pepper
- 12 large shrimp
- 8 large sea scallops
- 1 cup cooked crab meat
- 1 cup cherry tomatoes
- 1 cup frozen peas
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 0.25 cup fresh parsley
- 1 small lemon
Instructions
Begin by preparing the cauliflower rice. Remove the outer leaves and cut the cauliflower into florets. Place the florets in a food processor in batches and pulse until they reach a rice-like consistency. Set aside.
Chop the onion and mince the garlic cloves. Dice the red bell pepper and halve the cherry tomatoes.
Pat the shrimp and scallops dry with paper towels to remove any excess moisture.
In a large skillet, heat the olive oil over medium heat. Add the onion and garlic, sautéing until soft and fragrant, about 3-4 minutes.
Add the red bell pepper and continue to cook for another 2 minutes.
Increase the heat to medium-high and add the prepared cauliflower rice to the skillet. Stir well and cook for 5 minutes, until the cauliflower begins to soften.
Add the shrimp and scallops to the skillet, spreading them out evenly. Cook for 4-5 minutes, turning halfway through, until they are opaque and cooked through.
Stir in the cooked crab meat, cherry tomatoes, and frozen peas. Season with salt and black pepper to taste.
Cook for another 3-4 minutes, until the tomatoes soften and the peas are heated through.
Finish by sprinkling with chopped fresh parsley and squeezing the juice of one lemon over the dish.
Serve the Whole30 Seafood Rice hot, garnished with a little more fresh parsley and lemon wedges if desired.
Nutrition Facts
Calories |
387 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.8 g | 13% | |
| Saturated Fat | 1.8 g | 9% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 154 mg | 51% | |
| Sodium | 2563 mg | 111% | |
| Total Carbohydrate | 28.1 g | 10% | |
| Dietary Fiber | 9.8 g | 35% | |
| Total Sugars | 11.6 g | ||
| Protein | 48.8 g | 98% | |
| Vitamin D | 1.0 mcg | 5% | |
| Calcium | 186 mg | 14% | |
| Iron | 3.7 mg | 20% | |
| Potassium | 1693 mg | 36% | |
*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.
