
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
- 1Season the salmon fillets and shrimp generously with the vegetable bouillon cube and garlic powder, rubbing evenly over both sides.
- 2Heat sesame oil in a large nonstick pan or wok over medium-high heat until the oil is hot and beginning to smoke. Add the salmon fillets and cook for 4–5 minutes on the first side until golden and crispy on the outside and cooked three-quarters of the way through. Flip the fillets, reduce heat slightly, and cook for 3–4 minutes more until cooked through. Transfer to a plate. Add the shrimp to the same pan and cook for 2–3 minutes over medium-high heat until they turn pink and opaque. Remove and set aside with the salmon.
- 3Add 1 teaspoon sesame oil to the pan and heat until just starting to smoke. Add the eggs, breaking them up with a wooden spoon, and cook for 2–3 minutes over medium-high heat until cooked through and slightly golden. Remove and set aside.
- 4Add the remaining sesame oil to the pan and heat through over medium-high heat. Add the onion, fresh garlic, and green onions; cook for 2–3 minutes, stirring occasionally, until the onion and garlic are translucent. Add the carrots and cook for 2 minutes more until golden.
- 5Pour in the soy sauce and dry sherry, stirring to combine. Add the white rice, peas, and corn, and stir-fry for 2 minutes over medium heat, stirring occasionally, until the peas are heated through.
- 6Remove the pan from heat. Crumble the cooked salmon and shrimp into bite-sized pieces, then stir them along with the reserved eggs and an additional drizzle of sesame oil into the rice.
- 7Divide the fried rice evenly into 4 airtight containers while hot. Break the reserved salmon pieces and place on top of each portion. Sprinkle with the remaining green onions.
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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