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Three Sea Flavours Stir-Fry

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  Scallops 4 Large (With Corals)
  White fish fillet 8 Ounce (225 Gram Of Firm Fillet Such As Monkfish Or Cod)
  Tiger prawns 4 Ounce (115 Gram)
  Fish stock 1⁄2 Pint (300 Milliliter /1 1/4 Cups)
  Vegetable oil 15 Milliliter (1 Tablespoon)
  Garlic 2 Clove (10 gm), coarsely chopped
  Fresh root ginger 2 Inch, thinly sliced
  Spring onions 8 , cut into 4 cm/1 1/2 in pieces
  Rice wine 30 Milliliter (2 Tablespoon)
  Corn flour 5 Milliliter (1 Teaspoon)
  Water 15 Milliliter (1 Tablespoon)
  Salt To Taste
  Freshly ground white pepper To Taste

1. Separate the corals from the scallops and slice each scallop in half horizontally. Cut the fish fillet into bite-size chunks. Peel and devein the tiger prawns.
2. Bring the fish stock to the boil in a saucepan. Add the seafood, lower the heat and poach gently for 1-2 minutes, until the fish, scallops and corals are just firm and the prawns have turned pink. Drain the fish and seafood, reserving about 60ml/4 tbsp of the stock, and set aside.
3. Heat the oil in a preheated wok or large frying pan. Add the garlic, ginger and spring onions and stir-fry for a few seconds.
4. Add the seafood and wine and stir-fry for 1 minute. Add the reserved stock and simmer for 2 minutes.
5. Mix together the cornflour and water to a smooth paste. Add the mixture to the wok or pan and cook, stirring gently, until the sauce thickens.
6. Season with salt and pepper to taste. Transfer to a serving dish and serve immediately with noodles.

Recipe Summary

Stir Fried

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Average: 4.1 (12 votes)

Nutrition Rank

Nutrition Facts

Serving size: Complete recipe

Calories 716 Calories from Fat 213

% Daily Value*

Total Fat 24 g37%

Saturated Fat 2.9 g14.5%

Trans Fat 0 g

Cholesterol 394.5 mg131.5%

Sodium 1603.2 mg66.8%

Total Carbohydrates 24 g8%

Dietary Fiber 3.8 g15%

Sugars 3 g

Protein 94 g188.8%

Vitamin A 25.9% Vitamin C 52.5%

Calcium 27.8% Iron 15%

*Based on a 2000 Calorie diet

Three Sea Flavours Stir-Fry Recipe