Seafood Baked Rice

Recipe is contributed by Mr Lim Kiat, Senior Nutritionist at the Singapore Heart Foundation

Serves: 4
Time: 45 minutes

Ingredients

• Cooking oil, 1 tbsp
• Garlic, 4 cloves
• Onion, ½
• Mushrooms, 40g
• Frozen unsalted corn, 120g
• Brown rice, 1 cup
• Water and low fat milk mixture (50/50), 1½ cup
• Salmon, 100g
• Prawn, 8
• Cheese (reduced fat), 2 slices
• Black pepper, To taste
• Italian mixed herbs, To taste

Method

1. Warm up the rice cooker.
2. Fry the minced garlic, onion and mushroom till fragrant.
3. Add soaked brown rice, frozen unsalted corn and water & low fat milk mixture into the rice pot
4. When rice is about 90% cooked, add the salmon and prawns and leave them to cook fully.
5. Add cheese, and flavour with black pepper and mixed herbs.

Nutrients per Serving
Energy: 371 kcal
Protein: 19g
Total Fat (Saturated Fat): 13g (3.7g)
Cholesterol: 38mg
Carbohydrate: 48g
Sodium: 166mg
Dietary Fibre: 2.8g

Watch the recipe here: