Mixed Seafood and Vegetable Stir-fry

A tempting and easy to prepare and cook Asian dish that's perfect for a midweek meal.

seafood and vegetable stir-fry

Ingredients

  • 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

Preparation

  1. 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.
  2. Wash the insides and remove the flaps and skin.
  3. 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.
  4. To use the tentacles, cut into shorter lengths.
  5. Repeat with the remaining squid.
  6. To make the sauce, combine all of the ingredients in a bowl, stirring well to combine.
  7. Heat 1 1/2 tablespoons of the vegetable oil in a wok or large non-stick frying pan over high heat.
  8. Add the fish and cook for 1 minute, tossing frequently.
  9. Add the prawns and squid and cook for a further 1–2 minutes, or until the prawns just start to turn pink.
  10. Transfer to a plate to keep warm.
  11. Heat the remaining oil in the wok, add the ginger and garlic and stir-fry for 30 seconds.
  12. Add the broccoli and carrot and stir-fry for 1 minute, or until they are just tender.
  13. 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.
  14. Divide among serving bowls and serve immediately.

Serves: 4
Preparation: 30 minutes
Cooking: 5 minutes
 

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