Seafood Medley with Mixed Vegetables
Seafood Medley with Mixed Vegetables is a vibrant, stir-fried or sautéed dish featuring a combination of seafood such as shrimp, scallops, squid, and fish, tossed with a colorful array of vegetables like bell peppers, broccoli, snap peas, and carrots. It's a popular dish in many coastal cuisines, particularly in Chinese-American and Southeast Asian cooking, known for its quick preparation and balanced flavors.
🍽️ Nutrition at a glance
This dish is high in protein from the seafood and generally moderate in fat, depending on the cooking method and sauce used. It provides key nutrients like omega-3 fatty acids, iodine, selenium, and vitamins A, C, and K from the vegetables, with a typical calorie range of 300-450 kcal per serving.
Nutrition breakdown
| Calories | 350 kcal |
| Protein | 28 g |
| Carbs | 15 g |
| Fat | 18 g |
| Fiber | 4 g |
| Sugar | 5 g |
| Sodium | 650 mg |
| Vitamin C | 45 mg |
| Vitamin A | 300 µg |
| Vitamin K | 60 µg |
| Iron | 3 mg |
| Selenium | 35 µg |
| Iodine | 45 µg |
| Omega-3 fatty acids | 0.5 g |
| Potassium | 400 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, this dish reflects the global appeal of combining fresh seafood with crisp vegetables, often symbolizing abundance and health. Nutritionally, it's a standout for offering lean protein and a wide spectrum of antioxidants and minerals in one colorful, satisfying meal.
