Heart Healthy Seafood with Tomato Rice

RECIPESPLUS
12Ingredients
45Minutes
630Calories

Ingredients

US|METRIC
  • 1 pound medium shrimp (peeled and deveined, leaving tails intact)
  • 14 ounces skinless salmon fillets (cut into 1-inch chunks)
  • 2 cloves garlic (crushed)
  • 1 tablespoon grated lemon peel (finely)
  • 2 teaspoons olive oil
  • 1 onion (medium, finely chopped)
  • 1 1/4 cups brown rice
  • 1 1/2 cups chicken stock (reduced sodium, or water)
  • 14 ounces diced tomatoes
  • 2 tablespoons chopped parsley (coarsely)
  • baby spinach leaves (for serving)
  • lemon wedges (for serving)
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    Directions

    1. Mix seafood with 1/2 the garlic and the lemon peel in a large bowl. Refrigerate until ready to cook.
    2. Heat oil in a Dutch oven on medium-high heat. Add the onion and remaining garlic. Cook, stirring until the onion is soft. Add the rice and stir to coat in the onion mixture.
    3. Add the stock and undrained tomatoes to the pan and stir until combined. Bring to a boil. Reduce heat to low; cover and simmer for about 30 mins or until the rice is tender.
    4. Place the seafood mixture over the rice. Cook, covered, for 5 mins until the seafood is just cooked.
    5. Sprinkle with parsley. Serve with baby spinach leaves and lemon wedges, if desired.
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    NutritionView More

    630Calories
    Sodium15% DV370mg
    Fat31% DV20g
    Protein102% DV52g
    Carbs20% DV60g
    Fiber20% DV5g
    Calories630Calories from Fat180
    % DAILY VALUE
    Total Fat20g31%
    Saturated Fat4g20%
    Trans Fat
    Cholesterol230mg77%
    Sodium370mg15%
    Potassium1150mg33%
    Protein52g102%
    Calories from Fat180
    % DAILY VALUE
    Total Carbohydrate60g20%
    Dietary Fiber5g20%
    Sugars6g12%
    Vitamin A25%
    Vitamin C80%
    Calcium15%
    Iron20%

    * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

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