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Healthy Fried Rice With Seafood Skewers (low-FODMAP)

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We are CRAZY about Asian food in my house! This is a really good dish for those “let’s-clean-out-the-fridge” kinda nights. Loaded with vegetables and lots of flavour. A favorite.

Further Food Commentary:

This "kitchen sink" kind of dish has just about as many nutrients as it does delicious ingredients! Packed with hunger-killing protein and fiber, this meal will keep you satisfied much longer than a carbohydrate heavy alternative.

The rainbow of veggies in this also supply a good dose of important vitamins and minerals, like immune-boosting vitamins A and C, bone strengthening calcium, and blood pumping iron. The omega-3's found in the salmon are also important in protecting against heart disease, stroke, and rheumatoid arthritis.

By Emily Cooper, RD, LD

Healthy Fried Rice With Seafood Skewers (low-FODMAP)

Stars ( Reviews)

  • Prep Time:1 hour
  • Cook Time:20 minutes
  • Servings: 2

Ingredients

1 salmon filet
12-14 vannamei prawns
1 teaspoon peanut butter
2 tablespoons gluten free soy sauce
1 tablespoon maple syrup
1 tablespoon lime juice (also zest if you like)
Pinch of salt
2 deciliters (1 cup) brown basmati rice
2 eggs
1 tablespoon milk
Pinch of salt
Cracked pepper
1 tablespoon coconut oil
2 carrots
1 thumb sized bit of fresh ginger (grated)
Half a chili
1 teaspoon ground cumin seeds
1 teaspoon ground coriander seeds
1/4 teaspoon ground turmeric
1/4 teaspoon ground fenugreek seeds
4-5 spring onion tops
1 ramiro (sweet) pepper
1/2 courgette/zucchini
1 or 2 handfuls of kale
Gluten free soy sauce to your liking
Fish sauce or salt to taste
Lots of chopped fresh coriander
Lime juice

Instructions

Marinade for fish and prawns:
1. Cut salmon into cubes and place in a bowl with prawns.
2. Mix peanut butter, soy sauce, maple syrup, lime juice and salt.
3. Pour the marinade over fish and prawns.
4. Cover with cling film and let marinade in the fridge for at least 1 hour.
5. Cook rice according to instructions on the packet.
6. While rice is cooking; chop your vegetables and put your marinated salmon and prawns on skewers.
7. Get your barbecue ready.
8. Mix the 2 eggs with the milk, salt and pepper and scramble in a wok. When done; set aside.
9. Wash your wok.
10. Grill your skewers. 2-3 minutes on each side.
11.Heat up the wok and add the coconut oil.
12. Stir fry the carrots for 2-3 minutes.
13. Add the grated ginger, chopped chili, spring onion tops and the spices.
14. Stir for another minute.
15. Add the ramiro pepper, courgette and kale.
16. Stir for another few minutes.
17. Add soy sauce. Remove from heat.
18. Stir in fish sauce/salt, cooked rice, scrambled eggs and fresh coriander.

Place fish skewers on top.
Serve with a drizzle of lime juice.

Marinade for fish and prawns: 1. Cut salmon into cubes and place in a bowl with prawns. 2. Mix peanut butter, soy sauce, maple syrup, lime juice and salt. 3. Pour the marinade over fish and prawns. 4. Cover with cling film and let marinade in the fridge for at least 1 hour. 5. Cook rice according to instructions on the packet. 6. While rice is cooking; chop your vegetables and put your marinated salmon and prawns on skewers. 7. Get your barbecue ready. 8. Mix the 2 eggs with the milk, salt and pepper and scramble in a wok. When done; set aside. 9. Wash your wok. 10. Grill your skewers. 2-3 minutes on each side. 11.Heat up the wok and add the coconut oil. 12. Stir fry the carrots for 2-3 minutes. 13. Add the grated ginger, chopped chili, spring onion tops and the spices. 14. Stir for another minute. 15. Add the ramiro pepper, courgette and kale. 16. Stir for another few minutes. 17. Add soy sauce. Remove from heat. 18. Stir in fish sauce/salt, cooked rice, scrambled eggs and fresh coriander. Place fish skewers on top. Serve with a drizzle of lime juice.

Nutrition Information

Per Serving:  Calories: 464; Total Fat:20 g; Saturated Fat: 9 g; Monounsaturated Fat: 5 g; Polyunsaturated Fat: 3 g; Cholesterol: 217 mg; Sodium: 460 mg; Potassium: 948 mg; Carbohydrate: 51 g;  Fiber: 12 g; Sugar: 16 g; Protein: 25 g
Nutrition Bonus:
Vit A: 286%; Vitamin C: 193%; Iron: 45%; Calcium: 21%;
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