Seafood and vegetable stir-fry
Enjoy the bounty of the sea with this fresh and colourful stir-fry. By cooking the seafood only briefly, the flavour is maximized.
| Servings | Prep Time | Cook Time |
| 4servings | 25minutes | 10minutes |
| Servings | Prep Time |
| 4servings | 25minutes |
| Cook Time |
| 10minutes |
Ingredients
- 12 oz raw jumbo shrimp
- 1 lb cod or sole
- 2 squid (500 grams/1 lb in total)
- 2 tbsp canola oil
- 1cm piece fresh ginger peeled and julienned
- 2 garlic cloves chopped
- 2 1/2 oz broccoli florets
- 1 carrot peeled and julienned
- 2 scallions roughly sliced
- Sauce
- 1 cup water or salt-reduced or homemade chicken stock
- 2 tbsp oyster sauce
- 2 tsp salt-reduced soy sauce
- 2 tsp sugar
- 1 tbsp cornstarch
Servings: servings
Units:
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Ingredients
Servings: servings
Units:
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Instructions
- To prepare the seafood, peel and devein the shrimp. Cut the fish into 3 cm chunks. Gently grasp the squid body with one hand; with the other, pull the tentacles and the quill from inside the body. Wash the insides and remove the flaps and skin by pulling off. Cut the squid in half, then gently score the inside of the flesh in a crisscross pattern (without cutting through), then slice into bite-sized pieces. To use the tentacles, cut into shorter lengths.
- Combine all the sauce ingredients in a jar, ensuring that the cornstarch is well blended.
- Heat a wok or non-stick frying pan over a high heat. Add 1 1⁄2 tablespoons of the oil and cook the fish for 1 minute, tossing frequently. Add the shrimp and squid and cook for 1-2 minutes or until the shrimp are almost cooked. Transfer to a plate to keep warm.
- Heat the remaining oil in the wok, then toss the ginger and garlic for 30 seconds. Cook the broccoli and carrot for 1 minute, until they begin to soften but still retain their crispness. Return the seafood to the wok, add the scallions and the sauce. Cook for 1 minute or until the sauce thickens and the seafood is perfectly cooked.
Recipe Notes
Cook's tips: This meal is relatively high in sodium, so enjoy it as an occasional treat. If you prefer, you can leave the tails on the shrimp, they look quite attractive with the tails intact. Provide a bowl for the discarded tails. Some fish markets sell ready-cleaned squid, or will clean it for you if you ask them.
Each serving: 64 g protein, 14 g fat of which 2.5 g saturates, 9.5 g carbohydrate, 1.5 g fibre, 428 Calories
