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Seafood Stir Fry

Diet.Chef's picture
  Asparagus spears 3 1⁄2 Ounce, trimmed (100 Gram, Small, Thin)
  Sunflower oil 1 Tablespoon
  Fresh ginger root piece 1 Inch, cut into thin strips
  Leek 1 Medium, shredded
  Carrots 2 Medium, julienned
  Sweetcorn cobs 3 1⁄2 Ounce, quartered lengthwise (100 Gram)
  Light soy sauce 2 Tablespoon
  Oyster sauce 1 Tablespoon
  Clear honey 1 Teaspoon
  Cooked shellfish 1 Pound, thawed if frozen (450 Gram, Assorted)
  Cooked egg noodles 1 Cup (16 tbs) (Fresh, For Serving)
  Cooked prawns 4 Large (For Garnish)
  Fresh chives 1⁄4 Bunch (25 gm), freshly snipped (For Garnish)

1. Bring a small pan of water to the boil and blanch the asparagus for 1-2 minutes. Drain, set aside and keep warm.
2. Heat the oil in a wok or large frying pan (skillet) and stir-fry the ginger, leek, carrot and sweetcorn for 3 minutes.
3. Add the soy sauce, oyster sauce and honey to the wok or frying pan (skillet). Stir in the shellfish and stir-fry for 2-3 minutes until the vegetables are just tender and the shellfish are heated through. Add the blanched asparagus and stir-fry for about 2 minutes.
4. To serve, pile the cooked noodles on to 4 warm serving plates and spoon over the seafood and vegetable stir fry. Serve garnished with a large prawn and freshly snipped chives.

Recipe Summary

Difficulty Level: 
Side Dish
Stir Fried
Party, Healthy
Preparation Time: 
5 Minutes
Cook Time: 
15 Minutes
Ready In: 
20 Minutes

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Average: 4.2 (18 votes)

Nutrition Rank

Nutrition Facts

Serving size: Complete recipe

Calories 1345 Calories from Fat 240

% Daily Value*

Total Fat 27 g42.2%

Saturated Fat 4.2 g21.2%

Trans Fat 0.1 g

Cholesterol 259.2 mg86.4%

Sodium 3298.3 mg137.4%

Total Carbohydrates 174 g57.9%

Dietary Fiber 14.9 g59.5%

Sugars 24.5 g

Protein 102 g204.9%

Vitamin A 532.3% Vitamin C 185.8%

Calcium 45.9% Iron 400%

*Based on a 2000 Calorie diet

Seafood Stir Fry Recipe