Seafood Rice

Seafood Rice is a flavorful and protein-rich dish that combines tender seafood with fragrant rice and vibrant vegetables, all seasoned with traditional Chinese spices. This dish not only satisfies the palate but also provides a nutritious boost with every bite.

Ingredients

• Jasmine rice - 150 grams
• Shrimp, peeled and deveined - 100 grams
• Squid, cleaned and cut into rings - 100 grams
• Fish fillet (e.g. cod or tilapia), cut into cubes - 100 grams
• Green peas - 50 grams
• Carrot, diced - 50 grams
• Spring onion, chopped - 2 tablespoons
• Garlic, minced - 2 cloves
• Ginger, minced - 1 teaspoon
• Soy sauce - 2 tablespoons
• Sesame oil - 1 tablespoon
• Vegetable oil - 1 tablespoon
• Salt - to taste
• Black pepper - to taste
• Water - 300 ml

Steps

1. Rinse the jasmine rice under cold water until the water runs clear. Drain and set aside.
2. In a pot, bring 300 ml of water to a boil. Add the rinsed rice, a pinch of salt, and reduce heat to low. Cover and simmer for about 15 minutes or until the rice is cooked and water is absorbed. Fluff with a fork and set aside.
3. In a large pan or wok, heat the vegetable oil over medium heat. Add minced garlic and ginger, sautéing until fragrant, about 1 minute.
4. Add the shrimp, squid, and fish fillet to the pan. Stir-fry for about 3-4 minutes until the seafood is cooked through and opaque.
5. Add the diced carrot and green peas to the pan and stir-fry for another 2-3 minutes until the vegetables are tender.
6. Stir in the cooked rice, soy sauce, and sesame oil. Mix well and cook for an additional 2-3 minutes until everything is heated through.
7. Season with salt and black pepper to taste. Garnish with chopped spring onion before serving.

Nutrition

• Calories: 450
• Protein: 30 g
• Carbs: 60 g
• Fiber: 2 g
• Sugar: 2 g
• Sodium: 800 mg
• Cholesterol: 150 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 8 g
• Water: 0.3 L

Health Benefits

• High in protein, supporting muscle growth and repair.
• Rich in omega-3 fatty acids from seafood, promoting heart health.

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