Curried Seafood and Vegetables over Rice

May 19, 2023May 19, 20230 1
Curried Seafood and Vegetables over Rice
in Seafood

Prep

10 min

Cook

20 min

Ready In

30 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1 cup long-grain white rice
1/2 cup onion
1/2 cup sweet red pepper
1/2 cup carrot
1/2 cup celery
2 scallions , chopped
8 ounces cod fish fillets , cut into 1-inch cubes
4 ounces medium shrimp , peeled and deveined
2 tablespoons white wine
2 teaspoons reduced sodium soy sauce
1 teaspoon garlic
1/4 teaspoon curry powder
1/8 teaspoon salt

Nutrision Information

Servings Per Recipe
4
Calories
200
Sugar
4g
Fat
7g
Curried Seafood and Vegetables over Rice is a flavorful and healthy dish that is perfect for lunch or dinner. Made with a combination of cod and shrimp, this recipe is a great way to get your daily dose of protein. The addition of vegetables like onion, red pepper, carrot, and celery makes this dish very nutritious and low in calories. The spices used in this recipe like curry powder, garlic, and soy sauce add a lot of flavor and make it a delicious and wholesome meal. Serve this dish over rice or quinoa for a satisfying and complete meal.

Instructions

1.Rinse rice in a fine mesh strainer under cold running water until water runs clear; drain well.
2.Add rice and 1 3/4 cups water to a small pot; bring to a boil over medium-high heat.
3.Reduce heat to low and simmer, covered, until rice is tender and water has been absorbed, about 18 minutes. Set aside.
4.With kitchen scissors, cut scallions into thin slivers; set aside.
5.In a large nonstick frying pan, sauté onion, red pepper, carrot, and celery over medium-high heat, stirring constantly, until vegetables begin to soften (about 3-4 minutes).
6.Add cod chunks to the pan along with shrimp and continue sautéing for another 2 minutes or so, stirring occasionally.
7.In a small bowl, combine white wine, soy sauce, garlic, curry powder, and salt. Pour over the seafood and vegetables and continue to cook for another 1-2 minutes, stirring occasionally, until sauce has thickened.
8.Serve dish over cooked rice and garnish with scallions.

PROS

This recipe is a one-pot meal that is quick and easy to prepare.

The seafood and vegetables are low in calories and high in protein, making it a perfect choice for a healthy meal.

The spices used in this recipe add a lot of flavor and make it a delicious option for lunch or dinner.

CONS

Some people may not like the taste of seafood or may be allergic to shellfish.

The addition of curry powder may not be suitable for everyone.

HEALTH & BENEFITS

Seafood is an excellent source of protein and essential omega-3 fatty acids.
The vegetables used in this recipe are low in calories and high in fiber, which is essential for good digestion.
Curcumin, the active ingredient in curry powder, is known for its anti-inflammatory and antioxidant properties.

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