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Baked Seafood Rice Recipe

Looking for an easy baked seafood rice recipe? Learn how to make baked seafood rice using healthy ingredients.


Submitted by blazedancer

Makes 8 servings



makes 8 heaping 1 cup servings!

Recipe Ingredients for baked seafood rice

2 medium carrots, sliced
1 1/3 cups uncooked brown rice
1/2 cup frozen peas
1 cup chopped broccoli
1 pound shrimp, small salad size
2 cups imitation crab , chopped
1/2 medium onion, chopped
3 tablespoons Country Crock Plus Calcium
3 tablespoons low sodium soy sauce

Recipe Directions for baked seafood rice

  1. Preheat oven to 375. Chop the broccoli, onion and fake crab, slice the carrots, rinse the shrimp. Make sure there aren't any shells left in the shrimp, sometimes these small salad guys will have little shell bits in there. Get out your pan. I use a glass cake pan to cook this in.

  2. Pour the rice in the pan. Add about 2 1/2 cups of hot water, maybe a bit smidge less. You don't want the rice too watery when it's done.

  3. Add the soy and the margarine (I specify the country crock because it has the added calcium) and mix it around.

  4. Add the seafood and the veggies, mix until it looks evenly distributed.

  5. Cover tightly with tinfoil and bake for 1 hour.

  6. Remove and let stand for 5 minutes or so. Serve hot. This is great alone, or sometimes I will serve this with fish for extra protein.

Categories

Seafood, Main Dish

Nutrition Facts
Serving Size 186.0g
Amount Per Serving
Calories
249
Calories from Fat
31
% Daily Value*
Total Fat
3.5g
5%
Saturated Fat
0.9g
4%
Trans Fat
0.0g
Cholesterol
113mg
38%
Sodium
637mg
27%
Potassium
305mg
9%
Total Carbohydrates
34.0g
11%
Dietary Fiber
3.0g
12%
Sugars
3.3g
Protein
19.1g
Vitamin A 63% Vitamin C 22%
Calcium 10% Iron 16%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • Low in saturated fat
  • High in manganese
  • High in selenium
  • Very high in vitamin A
  •   Bad points
  • High in cholesterol
  • High in sodium
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