close
Advertisement
Magazine
 

Mixed seafood and vegetable stir-fry

A tempting and easy to prepare and cook Asian dish that's perfect for a midweek meal.

seafood and vegetable stir-fry

Ingredients

  • 450 g squid
  • 2 tablespoons vegetable oil
  • 500 g firm white fish fillets, cut into 3 cm pieces
  • 350 g raw king prawns, peeled and deveined, tails left intact
  • 2 teaspoons grated fresh ginger
  • 2 cloves garlic chopped
  • 1 cup (60 g) small broccoli florets
  • 1 carrot, cut into thin matchsticks
  • 2 spring onions, sliced
  • 1 cup (250 ml) salt-reduced chicken stock
  • 1 tablespoon oyster sauce
  • 2 teaspoons salt-reduced soy sauce
  • 2 teaspoons sugar
  • 1 tablespoon cornflour

Preparation

  1. To prepare the squid, grasp one of the squid with one hand; with the other, pull the tentacles and the quill from inside the body.
  2. Wash the insides and remove the flaps and skin.
  3. 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.
  4. To use the tentacles, cut into shorter lengths.
  5. Repeat with the remaining squid.
  6. To make the sauce, combine all of the ingredients in a bowl, stirring well to combine.
  7. Heat 1 1/2 tablespoons of the vegetable oil in a wok or large non-stick frying pan over high heat.
  8. Add the fish and cook for 1 minute, tossing frequently.
  9. Add the prawns and squid and cook for a further 1–2 minutes, or until the prawns just start to turn pink.
  10. Transfer to a plate to keep warm.
  11. Heat the remaining oil in the wok, add the ginger and garlic and stir-fry for 30 seconds.
  12. Add the broccoli and carrot and stir-fry for 1 minute, or until they are just tender.
  13. Return the seafood to the wok, add the spring onions and the sauce and stir-fry for a further 1 minute, or until the sauce thickens and the seafood is cooked through.
  14. Divide among serving bowls and serve immediately.

Serves 4
Preparation: 30 minutes
Cooking: 5 minutes



More Recipes

Double Chocolate Creams

Double Chocolate Creams

A delicious treat, chocolate is a great feel-good food.

Need To Lose Weight? Start With Butter In Your Coffee

Need Help To Lose Weight? Start With Butter In Your Coffee

It may sound strange - and downright disgusting - but wellness experts are singing the praises of this buttery beverage.

Roasted vegetable and pasta bake

Roasted vegetable and pasta bake

A hearty vegetarian dish packed with flavour, this is ideal for a family meal or casual entertaining. A selection of vegetables – butternut pumpkin, asparagus and leeks – is roasted in garlicky olive oil, then tossed with chunky pasta shapes and a cheesy sauce.

Roquefort, pear and watercress salad

Roquefort, pear and watercress salad

The ingredients of this fresh and vibrant salad, with contrasting colours, textures and flavours, are perfectly complemented by the subtle walnut oil dressing. The walnut flavour is enhanced by adding lightly toasted walnut pieces to the salad.

Scrambled eggs with smoked salmon and dill -

Scrambled eggs with smoked salmon and dill -

Here's a great new way to scramble eggs – cooked in a double saucepan or in a bowl over simmering water, without any butter, then mixed with crème fraîche for a creamy result. With strips of smoked salmon and fresh dill, this is the ultimate luxury brunch dish.

Advertisement