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Seafood Fried Rice

Name: Seafood Fried Rice
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 2 servings
Cuisine: Sri Lankan
Ingredients: Seafood Fried Rice

Rice Dishes • Sri Lanka

215

KCAL

PROTEIN (G)

CARBS (G)

6.8

FAT (G)

Data source: SriLankanCalorie

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ගැන Seafood Fried Rice

Fried rice with prawns, squid and chili — coastal restaurant classic.

How to Make Sri Lankan Seafood Fried Rice (Traditional & Healthy Version)

Prep: 15 min

Cook: 20 min

2 servings

Medium

Sri Lankan Seafood Fried Rice is a vibrant dish hailing from the sun-drenched coastal regions of Sri Lanka. This rice-based delicacy brings together the freshest bounty of the Indian Ocean—succulent prawns, tender calamari, and flaky fish—stir-fried with aromatic spices, crisp vegetables, and fluffy rice. It’s a staple in many Sri Lankan homes, especially in coastal towns where seafood is abundant and central to local culture. The taste is a harmonious blend of savory seafood, warming Sri Lankan spices like curry leaves and black pepper, and the subtle smokiness imparted from wok-frying. Each bite is full of texture, color, and the unmistakable essence of the island’s cuisine. Seafood Fried Rice is not only delicious but also highly nutritious, making it a great choice for health-conscious food lovers. Traditionally served at festive gatherings, family lunches, or seaside picnics, this dish is beloved for its quick preparation and crowd-pleasing flavors. The use of local ingredients like coconut oil, fresh seafood, and Sri Lankan long-grain rice ensures an authentic taste that reflects the nation's culinary heritage. Whether you’re new to Sri Lankan food or seeking a nourishing, protein-rich meal, this fried rice recipe is a must-try for anyone eager to experience the true flavors of Sri Lanka.

Diabetic-Friendly Weight Loss Kid-Friendly

Allergens: egg, seafood

Ingredients(for 1 generous bowl (about 350g per serving), common in Sri Lankan households)

2 cups Cooked long-grain rice (preferably day-old, local variety (Sudu Kekulu or Samba))
100g Prawns, peeled and deveined (fresh or frozen)
50g Calamari (squid), cleaned and sliced (optional but traditional) - optional
50g White fish fillet, diced (such as seer fish or trevally)
1 large Eggs (free-range preferred)
1/2 medium Carrot, julienned (adds color and crunch)
2 stalks Spring onions, sliced (save green tops for garnish)
1 small Red onion, finely chopped
2 Garlic cloves, minced (Sri Lankan garlic is aromatic)
8-10 Fresh curry leaves (essential for authentic flavor)
1/2 tsp Black pepper powder
1/4 tsp Turmeric powder
2 tsp Coconut oil (for sautéing)
to taste Salt
to serve Lime wedges (for freshness) - optional

Instructions

1
Prep all ingredients: slice the vegetables, clean and cut the seafood, and mince garlic.
5 minutes
Have all components ready before heating the wok for smooth cooking.
2
Heat 1 tsp coconut oil in a large wok or pan. Add curry leaves and minced garlic, sauté until fragrant.
2 minutes
Don’t burn the garlic; it should turn just golden.
3
Add prawns, calamari, and fish. Sprinkle with black pepper, turmeric, and a pinch of salt. Stir-fry until seafood is just cooked.
4 minutes
Remove seafood promptly to avoid overcooking.
4
Push seafood to one side. Crack the egg into the pan, scramble quickly, then mix with seafood.
2 minutes
Scramble on high heat for fluffy texture.

Why This Dish is Healthy

Choosing seafood and eggs as the primary protein sources keeps this dish low in saturated fat and rich in omega-3 fatty acids, which are great for heart health. The inclusion of plenty of vegetables and the use of coconut oil instead of highly processed fats make this Sri Lankan fried rice a wholesome, lighter alternative to typical fried rice dishes. It’s filling, nutritious, and supports an active lifestyle.

This Sri Lankan Seafood Fried Rice is packed with lean protein from prawns, fish, and egg, supporting muscle health and satiety. The vegetables provide dietary fiber, vitamins A and C, and beneficial minerals like potassium. Coconut oil offers healthy medium-chain triglycerides (MCTs) for energy. Using minimal oil and plenty of seafood makes this dish lower in saturated fat compared to red meat-based fried rice. Each serving is well-balanced in macros, offering complex carbs for sustained energy.

Pro Tips

💡Tip 1: Use day-old rice for the best texture—freshly cooked rice tends to clump.
💡Tip 2: Sear seafood quickly on high heat to prevent it from drying out.
💡Tip 3: Add a squeeze of fresh lime juice just before serving for a burst of flavor.

Storage & Serving

Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently in a pan to retain texture; avoid microwaving to prevent seafood from becoming rubbery.

Best served: Lunch