SEAFOOD FRIED RICE

This time, I made fried rice with a slight Italian touch by adding whole mussels for a more visually appealing dish and a stronger ocean aroma. I also used brown rice, which gives it a dark brown color, but you can absolutely use white rice instead.

Seafood fried rice is a flavorful and satisfying dish that combines fluffy rice with a medley of fresh seafood and aromatic seasonings. Typically made with shrimp, squid, or a mix of shellfish, the seafood is quickly stir-fried to retain its natural sweetness and tenderness. The rice is then tossed with garlic, onions, and vegetables like peas, carrots, or scallions, absorbing the savory flavors of soy sauce, fish sauce, or a hint of sesame oil. A light scramble of egg adds extra richness, while a dash of white pepper or chili flakes enhances the taste. The dish is often garnished with fresh herbs and served with lime wedges for a bright, zesty finish. Quick to prepare and full of umami depth, seafood fried rice is a perfect one-pan meal that brings together the freshness of the ocean with the comforting appeal of fried rice.

Did you know:
1. Cold rice: Cold rice is ideal for fried rice dishes because its texture is firmer and less sticky than freshly cooked rice. When stir-fried, cold rice absorbs flavors better and retains its shape, preventing mushiness. It is a good source of carbohydrates, providing energy, and can be enriched with proteins and vegetables for a balanced meal. Using day-old rice reduces excess moisture, making it perfect for stir-frying. It can be seasoned with soy sauce, garlic, or spices to enhance its flavor.

2. Clams: Clams are a nutritious seafood ingredient, rich in lean protein, omega-3 fatty acids, and essential minerals like iron and vitamin B12. They have a delicate, slightly sweet flavor with a tender yet chewy texture. Clams can be steamed, stir-fried, or added to soups and pasta dishes. Their natural brininess enhances broths and sauces, making them a popular addition to seafood dishes. They are also a low-fat source of high-quality protein and contribute to heart and brain health.

3. Surimi: Surimi is a processed seafood product made from white fish, typically pollock, that is seasoned and shaped to resemble crab or other shellfish. It has a mild, slightly sweet taste and a firm texture, making it a versatile ingredient in sushi, salads, and stir-fries. Surimi is high in protein and low in fat, often used as an affordable seafood substitute. It easily absorbs flavors from seasonings and sauces, making it a great addition to cold or hot dishes.

4. Scallions: Scallions, also known as green onions, have a mild onion flavor with a fresh, slightly sweet taste. They are commonly used in salads, stir-fries, soups, and garnishes. Both the white and green parts are edible, adding a crisp texture and a burst of freshness to dishes. Scallions are a good source of vitamins A, C, and K, contributing to immune support and healthy skin. Their vibrant green color makes them a visually appealing addition to many dishes.

Weightwatchers (Opt for losing weight):
To make seafood fried rice more weight-loss-friendly, use brown rice for added fiber and satiety while limiting oil to just a small amount of olive or sesame oil. Opt for lean seafood like boiled white fish, shrimp, and steamed clams, reducing surimi for a cleaner ingredient profile. Minimize soy sauce for lower sodium, and load up on vegetables like carrots, peas, and scallions for extra nutrients and volume. Cooking with minimal fat while enhancing flavor with garlic, onion, and black pepper keeps the dish light yet satisfying. This balanced approach ensures a flavorful, nutrient-dense meal while supporting weight management.