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track your foodSeafood And Vegetable Stir-fry With Fried Egg Recipe
Today's recipe features a delightful seafood and vegetable stir-fry crowned with a beautifully fried egg. This dish is a vibrant blend of nutritious veggies and lean proteins, making it a perfect choice for a health-conscious meal. The mild flavors of mussels and shrimp complement the crunchy texture of the vegetables, while the fried egg adds a comforting touch to the dish. Whether you're looking for a light lunch or a wholesome dinner, this stir-fry is sure to satisfy.
🌎 Fusion: Main Course
- 🔥 Calories 400kcal
- 🍗 Protein 25g
- 🍚 Carbs 35g
- 🧈 Fat 20g
🥗 Ingredients:
- egg (50g)
- mussels (50g)
- shrimp (30g)
- peas (30g)
- carrots (30g)
- corn (30g)
- kidney beans (30g)
- green beans (30g)
- cooking oil (15g)
🍳 How to cook (1 serving):
Preparation
Begin by preparing all your ingredients. Wash and dice the carrots, shell and de-vein the shrimp, clean the mussels, and chop the green beans. If using fresh corn, shave the kernels off the cob; otherwise, drain if canned. Rinse the kidney beans under cold water if canned. Lastly, crack the egg and keep it ready for frying.
Stir-Frying
Heat the cooking oil in a large pan or wok over medium-high heat. Add the carrots, peas, corn, green beans, and kidney beans. Stir-fry for about 5 minutes or until the vegetables start to soften. Add the diced shrimp and mussels, cooking for another 5 minutes or until the seafood is cooked through. Season with salt, pepper, and your choice of herbs to taste.
Frying the Egg
In a separate pan, heat a small amount of oil over medium heat. Carefully crack the egg into the pan and fry to your preference--either sunny-side up or flipped for a more well-done yolk. Season with a little salt and pepper.
Serving
Serve the stir-fried seafood and vegetables on a plate or in a bowl. Gently place the fried egg on top of the stir-fry. Garnish with a sprinkle of fresh herbs, if desired.
⭐️ Nutrition facts:
This dish is a balanced meal with a good mix of protein, carbohydrates, and fats, falling within the range of 350-450 kcal per serving. The combination of mussels, shrimp, and an egg provides a high-quality protein boost, while the assortment of vegetables ensures a fiber-rich meal. Additionally, the use of cooking oil adds healthy fats, essential for nutrient absorption. It's a nourishing option for those watching their caloric intake without sacrificing flavor or satisfaction.
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