Shrimp Fried Rice with Peas and Egg

Fried rice is one of the best uses for the rice that's been sitting in your fridge for two days, and shrimp turns it from a side dish into dinner. This whole thing comes together in one pan in about the time it takes rice to reheat.

Why this one is iodine-rich

Shrimp is one of the more affordable and widely available shellfish options, and it carries a solid amount of iodine along with the egg, which contributes its own smaller share. Together they make this fried rice more nutritionally useful than it looks.

Ingredients

Makes 2-3 servings

• 3 cups cooked, cold rice (day-old is best)
• 1/2 pound shrimp, peeled and deveined
• 2 eggs, beaten
• 3/4 cup frozen peas
• 2 green onions, sliced
• 2 tablespoons neutral oil, divided
• 2 tablespoons soy sauce
• 1 teaspoon sesame oil
• 1 clove garlic, minced

Method

1. Heat 1 tablespoon oil in a large skillet or wok over high heat. Add the shrimp and cook 2 minutes per side until just pink and opaque. Remove to a plate.
2. Add the eggs to the same pan and scramble quickly. Remove to the plate with the shrimp.
3. Add the remaining oil, then the garlic and peas, and stir for 1 minute.
4. Add the cold rice, breaking up any clumps, and stir-fry for 3-4 minutes until heated through and starting to crisp in spots.
5. Return the shrimp and egg to the pan, add soy sauce and sesame oil, and toss to combine. Top with green onions.

Notes and swaps

• Cold, day-old rice fries up far better than fresh — it's drier and won't turn gummy.
• Frozen shrimp works well here; just thaw and pat dry first so it sears instead of steams.
• Add diced carrot or corn along with the peas if you want more vegetables.
• A dash of fish sauce along with the soy sauce adds depth if you have it.

Common questions

Does stir-frying at high heat reduce the iodine in shrimp?
No. Iodine is stable under normal cooking temperatures, including a hot wok.

Is farmed shrimp as good a source as wild-caught?
Both contain meaningful iodine. There can be some variation depending on water source and feed, but either is a reasonable everyday choice.

The food-first habit

Fried rice is the kind of meal that quietly recurs in a lot of households because it's fast and uses up what's already there. Making shrimp the default protein instead of just chicken is a simple way to rotate more iodine into meals you're making anyway. A measured supplement is there for the weeks that don't include it.

Recipes are published for general interest and are not medical or dietary advice. Iodine requirements vary from person to person, and iodine has an upper limit as well as a recommended intake. If you are pregnant, nursing, taking thyroid medication or managing a thyroid condition, speak to your healthcare provider before making significant changes to your iodine intake. These statements have not been evaluated by the Food and Drug Administration.