Seafood Stir Fry

seafood stir fry

Seafood Stir Fry

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Servings: 4
Calories: 229

Ingredients
 

  • 3 1/2 oz small thin asparagus spears, trimmed
  • 1 tbsp sunflower oil
  • 2.5 cm 1 inch piece root (fresh) ginger, cut into thin strips
  • 1 medium leek shredded
  • 2 medium carrots julienned
  • 3 1/2 oz baby sweetcorn cobs quartered lengthwise
  • 2 tbsp light soy sauce
  • 1 tbsp oyster sauce
  • 1 tsp clear honey
  • 1 lb cooked assorted shellfish, thawed if frozen
  • freshly cooked egg noodles to serve

to garnish

  • 4 large cooked prawns
  • small bunch fresh chives freshly snipped

Instructions

  • Bring a small saucepan of water to the boil and blanch the asparagus for 1 - 2 minutes.
  • Drain the asparagus, set aside and keep warm.
  • Heat the oil in a wok or large frying pan (skillet) and stir-fry the ginger,
  • leek, carrot and sweetcorn for about 3. minutes. Do not allow the vegetables to brown.
  • Add the soy sauce, oyster sauce and honey to the wok or frying pan (skillet).
  • Stir in the cooked shellfish and continue to stir-fry for 2 - 3 minutes until the vegetables are just tender and the shellfish are thoroughly heated through. Add the blanched asparagus and stir-fry for about 2 minutes.
  • 6 To serve, pile the cooked noodles on to 4 warm serving plates and spoon the seafood and vegetable stir fry over them.
  • 7 Garnish with the cooked prawns and freshly snipped chives and serve immediately. Serve garnished with a large prawn and freshly snipped chives.
Calories: 229 kcal
Carbohydrates: 15 g
Protein: 29 g
Fat: 6g
Saturated Fat: 1 g
Trans Fat: 1 g
Cholesterol: 225 mg
Sodium: 1687 mg
Potassium: 458 mg
Fiber: 2 g
Sugar: 5 g
Vitamin A: 5826 IU
Vitamin C: 6 mg
Calcium: 124 mg
Iron: 1 mg
Cuisine Italian
Ingredients Fish & Seafood
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