Seafood Stir-fry
Seafood Stir-fry is a vibrant and popular dish found across many coastal cuisines, particularly in East and Southeast Asia. It typically features a mix of shrimp, scallops, squid, and fish, quickly cooked with vegetables like bell peppers, broccoli, and snap peas in a savory sauce. The high-heat stir-frying method ensures the seafood remains tender while absorbing the flavors of garlic, ginger, and soy-based seasonings.
🍽️ Nutrition at a glance
This dish is generally high in protein and low in carbohydrates, making it a lean and nutrient-dense meal option. It provides essential nutrients like omega-3 fatty acids, vitamin B12, and selenium, with a typical serving containing roughly 300-400 calories depending on the sauce and oil used.
Nutrition breakdown
| Calories | 350 kcal |
| Protein | 30 g |
| Carbs | 15 g |
| Fat | 18 g |
| Fiber | 4 g |
| Sugar | 5 g |
| Sodium | 800 mg |
| Vitamin B12 | 8.5 mcg |
| Selenium | 45 mcg |
| Phosphorus | 300 mg |
| Zinc | 3.5 mg |
| Vitamin C | 30 mg |
| Potassium | 450 mg |
| Omega-3 (EPA+DHA) | 0.5 g |
| Iron | 2.5 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Stir-frying is a quintessential Chinese cooking technique that symbolizes the harmony of flavors and textures in a single dish. Nutritionally, the combination of seafood and vegetables offers a complete amino acid profile and a wide array of antioxidants, supporting heart health and muscle repair.
