Top Health Benefits of Thai Seafood Fried Rice You Need to Know

Thai Seafood Fried Rice is a nutritionally rich and satisfying dish that combines the high-quality protein of shrimp and squid with the energy-giving complex carbohydrates found in rice. The seafood components offer lean protein, omega-3 fatty acids, vitamin B12, selenium, and iodine—essential nutrients for brain health, metabolism, and immune support. The inclusion of vegetables like carrots, lime, and leafy greens contributes antioxidants, fiber, and vitamins such as A and C, which promote digestive health and strengthen the immune system. The egg adds additional protein and healthy fats, while the small amount of cooking oil provides essential fatty acids, especially if healthier oils such as olive or avocado oil are used. This meal strikes a wholesome balance between macronutrients, making it suitable for those looking to maintain energy levels, support muscle maintenance, and enjoy a flavorful, nutrient-dense meal without excessive calories.

Ingredients :

White Rice : 4 Cup

Brown Rice- Basmati Rice- Jasmine Rice-

Shrimp : 200 g

Calamari : 200 g

Carrot : 1 Piece

Broccoli : 1 Cup

Garlic : 3 clove

Onion : 1 Piece

Chicken Egg : 2 Piece

Soy Sauce : 3 Tablespoon

fish sauce : 1 Tablespoon

Salt : as needed

black pepper : to taste

Sesame Oil : 3 Tablespoon

Olive Oil- Canola Oil- Safflower Oil- Cooking Oil-

Lemon : 2 Piece

Lettuce : 8 sheets

Green onions : 5 Piece

Craving something bold, fast, and irresistibly flavorful? Discover how to make authentic Thai Seafood Fried Rice in just 30 minutes – a perfect fusion of ocean freshness and sizzling wok magic!

Recipe :

Serves 4 People

Step 1: Prepare the Ingredients

Chop 1 small onion, 1 carrot, and a few green onions.
Peel and devein 200g shrimp and clean 200g squid (cut into rings).
Crack and beat 2 eggs in a small bowl.
Have 4 cups of cold, cooked rice ready (preferably a day old).

Step 2: Cook the Seafood

Heat 1 tablespoon of oil in a wok or large pan over high heat.
Add the shrimp and squid and stir-fry for 2–3 minutes until just cooked.
Remove from the pan and set aside.

Step 3: Scramble the Eggs

Add a bit more oil to the pan and pour in the beaten eggs.
Stir gently to scramble, then push to one side of the pan.

Step 4: Sauté the Vegetables

Add onions, carrots, and white parts of green onions to the pan.
Cook for 2–3 minutes until softened and fragrant.

Step 5: Add Rice and Seasonings

Break up the cold rice with your hands and add it to the pan.
Stir-fry for 2–3 minutes to heat evenly.
Season with 1 tbsp soy sauce, 1 tsp fish sauce (optional), and a pinch of pepper.

Step 6: Combine Everything

Return the cooked shrimp and squid to the pan.
Toss everything together gently until well mixed and heated through.

Step 7: Finish and Garnish

Add the green parts of the spring onion and stir briefly.
Remove from heat and serve hot with lime wedges and fresh herbs if desired.

Enjoy your flavorful and protein-packed Thai Seafood Fried Rice!

Tips and Tricks for Making the Perfect Thai Seafood Fried Rice

When preparing Thai Seafood Fried Rice, there are a few essential tips to ensure the best taste and texture. First, use day-old cooked rice to prevent the dish from becoming soggy; fresh rice tends to release too much moisture when stir-fried. Second, make sure the seafood—especially shrimp and squid—is not overcooked, as they can turn rubbery and lose their delicate texture. Cook them quickly over high heat until just done. It’s also important to prepare all ingredients in advance, including sliced vegetables and seasoning sauces, because stir-frying is a fast process and doesn’t allow time for prepping mid-cooking. Use a hot wok or deep frying pan, which allows for quick and even cooking, helping develop that signature slightly smoky “wok hei” flavor. Finally, always taste and adjust seasonings like soy sauce or fish sauce gradually, as seafood can already contain natural saltiness.

Nutritional Information and Diet Compatibility of Thai Seafood Fried Rice

Thai Seafood Fried Rice is highly adaptable but not universally compatible with all diet types. It is particularly well-suited for high-protein, low-calorie, and Mediterranean-style diets due to its lean seafood, vegetables, and moderate use of healthy fats. For Paleo eaters, substituting white rice with cauliflower rice makes it compliant. However, this dish is not suitable for vegans or vegetarians unless the seafood is replaced with plant-based proteins like tofu or tempeh. It is also not keto-friendly in its traditional form, as white rice contains a high amount of carbohydrates, though a cauliflower rice substitution can make it appropriate. For those following a gluten-free diet, it's crucial to ensure that all sauces used, such as soy sauce, are certified gluten-free. Additionally, the dish can be tailored to fit DASH guidelines by minimizing sodium through reduced-sodium sauces. By making minor ingredient adjustments, this flavorful dish can fit a wide variety of healthy eating patterns.