Seafood and Vegetable Medley
Seafood and Vegetable Medley is a vibrant, stir-fried or sautéed dish combining a variety of fresh seafood like shrimp, scallops, or white fish with an assortment of colorful vegetables such as bell peppers, broccoli, and snap peas. It is a popular, healthy option found in many coastal cuisines, particularly in Asian and Mediterranean cooking.
🍽️ Nutrition at a glance
This dish is typically high in protein and low in carbohydrates, making it a lean and nutrient-dense meal. It provides essential vitamins and minerals, with a rough calorie count of 250-350 kcal per serving depending on the specific ingredients and cooking oil used.
Nutrition breakdown
| Calories | 300 kcal |
| Protein | 25 g |
| Carbs | 15 g |
| Fat | 12 g |
| Fiber | 5 g |
| Sugar | 6 g |
| Sodium | 480 mg |
| Vitamin C | 45 mg |
| Vitamin A | 800 IU |
| Vitamin B12 | 2.5 mcg |
| Iron | 2.8 mg |
| Potassium | 420 mg |
| Selenium | 22 mcg |
| Zinc | 2.5 mg |
| Phosphorus | 280 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, this medley represents a harmonious blend of land and sea, often symbolizing abundance and health. Nutritionally, it's a powerhouse for omega-3 fatty acids (from seafood) and antioxidants (from vegetables), supporting heart and immune health.
