Seafood · ALWAYS FREE
Shrimp & broccoli rice bake
A covered rice bake finished with shrimp and broccoli, brightened with lemon and garlic.
Ingredients
Volumes are approximate. For baking, use a scale; Metric keeps the specified gram weights.
Let’s make it
- Heat the oven to 375°F (190°C). In a medium ovenproof casserole with a close-fitting lid, warm oil over medium heat and soften onion for 5 minutes. Add garlic and rice and stir for 1 minute.
- Carefully add all 17.64 oz boiling water, salt and pepper. Bring to a simmer, cover tightly and bake for 25 minutes. Keep raw shrimp refrigerated while rice cooks.
- Check the rice: it should be nearly tender with some moisture remaining. Spread broccoli over it, replace the lid and bake for 8 minutes. Add shrimp in a single layer, cover again and bake for 8-12 minutes until shrimp is opaque throughout and the casserole center reaches 165°F (74°C).
- Remove from the oven, keep covered for 5 minutes, then gently fold in lemon juice and divide into four equal portions. If rice is still firm at a check, add 1.06 oz hot water and continue covered until tender; this water does not change nutrients. Refrigerate promptly within 2 hours, use within 3-4 days and reheat to 165°F (74°C).
Estimated nutrition
Per serving · 1 of 4- Calories
- 396 kcal
- Protein
- 32 g
- Total carbohydrate
- 53.4 g
- Total fat
- 6.4 g
- Total sugars
- 2.8 g
Calculated from the listed ingredients and yield. Brands, draining, cooking and portioning can change the result. Not a laboratory analysis.
Calculation notes & sources
ESTIMATED per serving. Brand, crop, preparation, draining, pan residue and substitutions change actual nutrition. Not laboratory analysis. Raw or dry food profiles match pre-cooking edible masses. All listed oil and retained cooking liquid are counted. Cooking moisture changes do not change the stated portion count. No generic nutrient-retention factor is invented. Calories are kcal; protein, total carbohydrate, fat and total sugar are grams. Total carbohydrate includes fiber and is not net carbohydrate. Fiber and sodium are not displayed. Equal portions define yield; counted bread slices, stuffed mushrooms, zucchini boats and eggs are explicitly divided. US/Metric display changes do not change these canonical inputs. Primary-source supplements are retained per ingredient where USDA lacks a field; missing values are never silently changed to zero.
View the ingredient calculations · Source 1 · Source 2Why it’s in this collection
- Gluten-Free: Complete ingredient review of Shrimp & broccoli rice bake: raw shrimp; dry long-grain white rice; broccoli florets; onion; olive oil; boiling water; peeled garlic; lemon juice; fine salt; ground black pepper. No wheat, barley or rye ingredient is listed. Oats, when present, must be labeled gluten-free; all packaged ingredients require label checks.
Required label checks: Review the complete listed ingredients and all product labels. Accompaniments and substitutions require a new screen. Processing aids and cross-contact have not been certified. Use gluten-free-labeled oats, baking powder, spices and other packaged ingredients as applicable; avoid gluten cross-contact. This is not a celiac or allergy safety guarantee.
Supporting reference - Dairy-Free: Complete ingredient review of Shrimp & broccoli rice bake: raw shrimp; dry long-grain white rice; broccoli florets; onion; olive oil; boiling water; peeled garlic; lemon juice; fine salt; ground black pepper. No milk, butter, cream, cheese, yogurt, whey or casein is listed. Breadcrumbs, where used, must meet the explicit milk-free label condition.
Required label checks: Review the complete listed ingredients and all product labels. Accompaniments and substitutions require a new screen. Processing aids and cross-contact have not been certified. Check packaged products, especially breadcrumbs, for milk-derived additions and cross-contact.
Supporting reference - High Protein: 500 g of the weighed raw edible protein ingredient supplies 25.13 g estimated protein per equal portion using the retained USDA profile; other ingredients are excluded from this conservative anchor. Brand and cooking losses vary. Supporting reference
Calculations are estimates from the specified ingredients and portions. Brands, trimming, substitutions, and cooking losses change the result. This is recipe guidance, not individualized nutrition or medical advice.
Times are estimates. Images illustrate the dish; check ingredients and portions for your needs.
Use a food thermometer for meat, fish, and egg dishes. Refrigerate perishable food within 2 hours, or 1 hour above 90°F (32°C). Reheat leftovers to 165°F (74°C). Safe cooking temperatures · USDA leftover guidance
