Mixed Seafood and Vegetable Stir-fry
A tempting and easy to prepare and cook Asian dish that's perfect for a midweek meal.
- 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
- 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.
- Wash the insides and remove the flaps and skin.
- 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.
- Repeat with the remaining squid.
- To make the sauce, combine all of the ingredients in a bowl, stirring well to combine.
- Heat 1 1/2 tablespoons of the vegetable oil in a wok or large non-stick frying pan over high heat.
- Add the fish and cook for 1 minute, tossing frequently.
- Add the prawns and squid and cook for a further 1–2 minutes, or until the prawns just start to turn pink.
- Transfer to a plate to keep warm.
- Heat the remaining oil in the wok, add the ginger and garlic and stir-fry for 30 seconds.
- Add the broccoli and carrot and stir-fry for 1 minute, or until they are just tender.
- 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.
- Divide among serving bowls and serve immediately.
Preparation: 30 minutes
Cooking: 5 minutes