Seafood and Vegetables with Rice

Gluten Free
Dairy Free
Health score
15%
Seafood and Vegetables with Rice
25 min.
6
329kcal

Suggestions


Indulge in a delightful culinary experience with our Seafood and Vegetables with Rice, a dish that perfectly balances flavor, nutrition, and convenience. This gluten-free and dairy-free recipe is not only a feast for the senses but also a wholesome option for those seeking a lighter meal. Ready in just 25 minutes, it’s ideal for busy weeknights or leisurely weekends when you want to impress your family and friends without spending hours in the kitchen.

Imagine succulent shrimp, tender cod, and sweet bay scallops mingling with vibrant vegetables like fresh mushrooms, juicy Roma tomatoes, and roasted red bell peppers, all simmered in a savory broth. The addition of white wine or chicken broth elevates the dish, infusing it with rich flavors that will tantalize your taste buds. Served over fluffy parboiled rice and garnished with fresh cilantro, this meal is as visually appealing as it is delicious.

With each bite, you’ll enjoy a satisfying blend of protein, healthy fats, and wholesome carbohydrates, making it a balanced choice for lunch or dinner. Whether you’re a seafood lover or simply looking to incorporate more nutritious meals into your diet, this recipe is sure to become a favorite in your household. Dive into this seafood sensation and savor the taste of the ocean combined with the freshness of garden vegetables!

Ingredients

  • oz mushrooms fresh sliced (3 cups)
  • 1.8 cups chicken broth (from 32-oz carton)
  •  plum tomatoes sliced cut into fourths, (1 1/2 cups) (Roma)
  • 0.5 cup roasted peppers red drained sliced (from 7-oz jar)
  • 0.5 lb shrimp frozen thawed deveined uncooked peeled
  • 0.5 lb filets cubed
  • oz bay scallops 
  • 0.5 cup chicken broth 
  • 0.5 teaspoon salt 
  • 0.3 teaspoon hot sauce red
  • cups rice instant uncooked ()
  • 0.3 cup cilantro leaves fresh chopped

Equipment

  • bowl
  • sauce pan

Directions

  1. In 3-quart saucepan, heat mushrooms and broth to boiling. Stir in remaining ingredients except rice and cilantro.
  2. Heat to boiling; reduce heat. Cover and simmer 5 to 7 minutes or until shrimp are pink and firm.
  3. Meanwhile, cook rice as directed on package. Stir cilantro into seafood mixture.
  4. Serve in bowls over rice.

Nutrition Facts

Calories329kcal
Protein29.97%
Fat3.91%
Carbs66.12%

Properties

Glycemic Index
27.2
Glycemic Load
30.27
Inflammation Score
-5
Nutrition Score
14.437825835269%

Flavonoids

Naringenin
0.21mg
Kaempferol
0.03mg
Myricetin
0.04mg
Quercetin
0.53mg

Nutrients percent of daily need

Calories:329.22kcal
16.46%
Fat:1.41g
2.16%
Saturated Fat:0.28g
1.75%
Carbohydrates:53.51g
17.84%
Net Carbohydrates:51.8g
18.84%
Sugar:2.02g
2.25%
Cholesterol:85.68mg
28.56%
Sodium:868.21mg
37.75%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:24.26g
48.52%
Selenium:29.36µg
41.94%
Manganese:0.81mg
40.48%
Phosphorus:369.37mg
36.94%
Copper:0.47mg
23.46%
Vitamin B3:3.78mg
18.9%
Potassium:615.26mg
17.58%
Vitamin B2:0.27mg
16.09%
Vitamin B6:0.3mg
15.03%
Magnesium:56.14mg
14.04%
Vitamin B5:1.35mg
13.54%
Vitamin C:11.15mg
13.51%
Zinc:1.94mg
12.95%
Vitamin B12:0.78µg
12.94%
Vitamin B1:0.14mg
9.19%
Iron:1.38mg
7.68%
Vitamin A:381.89IU
7.64%
Fiber:1.71g
6.84%
Folate:25.48µg
6.37%
Calcium:62.33mg
6.23%
Vitamin K:4.62µg
4.4%
Vitamin E:0.53mg
3.55%
Vitamin D:0.42µg
2.77%