Seared Salmon and Prawn Fried Rice
Seared Salmon and Prawn Fried Rice delivers 25g protein and 437 calories per serving with complete carbohydrate coverage in one dish. Four servings cook on the stovetop in one session, storing as grab-and-go meals for post-training fuel. Build muscle and manage macros without assembling separate protein-and-carb components.
Ingredients
- •Salmon(147g)
- •Shrimp(198g)
- •Vegetable Bouillon Cube, Dry(15g)
- •Garlic powder(15g)
- •Sesame Oil, Toasted(5g)
- •Sesame Oil, Toasted(15g)
- •Egg, Whole, Large
- •Yellow Onion
- •Garlic(60g)
- •Green Onion (Scallion)
- •Carrots
- •Rice, White, Long-Grain(480g)
- •Peas, Sweet, Frozen(120g)
- •Corn, Sweet, Canned, Drained(120g)
- •Soy Sauce, Low Sodium(30g)
- •Sherry, Dry(30g)
- •Sesame Oil, Toasted(5g)
- •finely sliced spring onion ( to serve)
Instructions
- 1Liberally season and rub the prawns and salmon fillets with the stock powder and garlic powder to season. Heat the sesame oil in a large nonstick pan (or wok) over medium - high heat. When oil is hot and beginning to smoke, add the seasoned salmon. Cook for 4-5 minutes on one side, or until golden and crispy on the outside and cooked half way up (or three-quarters) through the inside (*see notes). Turn fillets; reduce heat slightly and cook for a further 3-4 minutes more, or until cooked to your liking. Remove and transfer onto a plate. Add the prawns and cook for about 2-3 minutes or until they change colour and turn pink. Take off heat and remove from pan.
- 2In the same pan, heat 1 teaspoon of the Sesame oil until just starting to smoke. Add in eggs and break up with your wooden spoon until they're cooked through and slightly golden; remove, set aside and keep warm.Add the remaining oil to the same pan and heat it through. Add the onion, garlic and green onions; fry while stirring until onions and garlic are translucent. Add the carrot and cook for a further 2 minutes until golden.
- 3Add the soy sauce and Chinese wine to the pan/wok; stir everything through to combine; then add the rice, peas and corn. Stir-fry for 2 minutes, stirring occasionally, until the peas are heated through. Remove from heat; stir the reserved egg, prawns and (extra) sesame oil through the rice. Divide the fried rice between the serving plates; break up the Salmon into bite-sized pieces and place over the rice to serve. Sprinkle with remaining green onion slices.
Nutrition — Per Serving
437
calories
25g
protein
13g
fat
- Carbohydrates
- 54g
- Saturated fat
- 2.4g
- Sodium
- 490 mg
- Dietary fiber
- 3.0g
4 servings per batch · ~310g each
Macro data sourced from USDA FoodData Central
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How much protein does Seared Salmon and Prawn Fried Rice have per serving?
Each serving provides 25g of protein at 437 calories, with 54g carbs and 13g fat. This moderate protein-to-calorie ratio paired with substantial carbs makes it a balanced meal for post-workout nutrition.
How long does Seared Salmon and Prawn Fried Rice take to prep?
This quick prep stovetop recipe yields 4 servings in one batch, making it efficient for meal prep sessions. You can prepare multiple servings simultaneously to cover several days of meals.
Is Seared Salmon and Prawn Fried Rice good for muscle gain?
At 25g protein per serving with 54g carbs, this recipe provides the carbohydrate support needed for training performance and recovery during muscle gain phases. The combination of seafood protein and fried rice carbs makes it a practical post-workout option.
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