Seafood Stir Fry
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