Quick & Healthy Asian-Inspired Seafood Stir-Fry Bowl 🥢

A fast, flavorful, and anti-inflammatory dinner perfect for any busy weeknight!

Life gets busy, but nourishing your body with whole, anti-inflammatory foods shouldn’t be a challenge. This Asian-Inspired Seafood Stir-Fry Bowl is a testament to that! Using quick-cooking seafood like pre-cooked mussels, shrimp, and haddock fillets, alongside your favorite crisp-tender veggies, you can have a flavorful and incredibly healthy meal on the table in under 30 minutes. It’s perfect for busy families, offering robust flavors and vital nutrients for everyone.

This recipe is designed with functional medicine principles in mind, focusing on lean proteins, healthy fats from seafood (like those beneficial Omega-3s!), and a rainbow of vegetables rich in antioxidants. The ginger and garlic don’t just add fantastic flavor; they also offer traditional Eastern medicine benefits for circulation and digestion.

Why You’ll Love This Recipe ❤️

• Super Fast: Ideal for weeknights when time is short (under 30 minutes).
• Anti-Inflammatory: Packed with Omega-3s and antioxidants.
• Customizable: Easily adapt with your favorite seasonal vegetables.
• Flavorful: A delightful blend of savory, umami, and fresh notes from the ginger and soy sauce.
• Wholesome: A complete meal balancing protein, healthy carbs (rice), and fiber.

🍤 Asian-Inspired Seafood Stir-Fry Bowl Recipe

Prep Time: 10 minutes Cook Time: 15-20 minutes Yields: 2-3 servings

Ingredients:

• 1 bag (approx. 1 lb) Frozen Pre-Cooked Mussels, thawed
• ½ lb Frozen Shrimp, peeled, deveined, thawed
• 2-3 Haddock Fillets, thawed and cut into 1-inch cubes
• 1 cup Rice, cooked according to package directions
• 2-3 cups Assorted Veggies, chopped (e.g., broccoli florets, sliced carrots, bell peppers, mushrooms, bok choy)
• 1-inch piece fresh Ginger, grated or minced
• 3 cloves Garlic, minced
• 3 Tbsp Soy Sauce (or Tamari for gluten-free)
• 1 Tbsp Sesame Oil (for finishing)
• ¼ cup Water or Broth
• 1-2 Tbsp Olive Oil or other neutral cooking oil

Instructions:

1. Prep & Rice: Ensure all seafood is completely thawed and patted dry. Cube the haddock. Chop all your veggies. Start your rice cooking if it’s not done yet.
2. Sauté Aromatics: Heat 1-2 tablespoons of oil in a large wok or skillet over medium-high heat. Add the grated ginger and minced garlic. Stir-fry for about 1 minute until fragrant.
3. Stir-Fry Veggies: Add the hardest veggies (like carrots and broccoli) first, stir-frying for 2 minutes. Then add the softer veggies. Cook until they are bright and crisp-tender (about 3-5 minutes more). Remove all cooked veggies from the pan and set them aside.
4. Cook the Haddock: If needed, add a tiny bit more oil to the pan. Add the cubed haddock. Cook, turning gently, until it is mostly opaque white (about 3-4 minutes).
5. Add Shrimp & Mussels: Add the thawed shrimp and the pre-cooked mussels to the pan. Stir-fry only until the shrimp turn pink and opaque, and the mussels are heated through (about 2-3 minutes). Crucial: Do not overcook the shrimp!
6. Create the Sauce & Combine: Pour the soy sauce/tamari and water/broth directly into the pan with the seafood. Let it bubble and reduce slightly, coating the seafood.
7. Reintroduce Veggies: Add the stir-fried veggies back into the pan. Toss everything quickly to coat it in the sauce. Remove from heat immediately.
8. Finish & Serve: Drizzle with the sesame oil just before serving. Spoon the cooked rice into bowls and top generously with the flavorful seafood and veggie stir-fry.

🩺 Health & Wellness Spotlight: Supporting Cardiovascular Health

Regular intake of seafood is a cornerstone of cardiovascular protection. The Omega-3 fatty acids (EPA and DHA) in fish are critical for maintaining healthy blood pressure and reducing inflammation linked to cardiovascular disease. This easy dinner delivers those benefits beautifully!