Seafood and vegetable stir-fry

An Asian seafood and vegetable stir–fry that is amazingly tasty and healthy.

Seafood and vegetable stir-fry


  • ¼ cup (60 ml) salt–reduced soy sauce
  • ¼ cup (60 ml) white wine
  • 2 tablespoons cornflour (cornstarch)
  • 1½ teaspoons grated fresh ginger
  • 1 tablespoon vegetable oil
  • 2 cloves garlic, finely chopped
  • 500 g (1 lb) large raw prawns (uncooked shrimp), peeled and deveined, tails left intact
  • 4 cups (250 g) broccoli florets
  • 1 large red capsicum (bell pepper), halved, seeded and cut into strips
  • 1 large yellow capsicum (bell pepper), halved, seeded and cut into strips
  • 125 g (4 oz) snow peas (mangetout)
  • 100 g (3½ oz) fresh or canned baby corn
  • ½ cup (90 g) sliced canned water chestnuts
  • 4 spring onions (scallions), sliced


  1. In a bowl, mix together the soy sauce, wine, cornflour, ginger and ⅔ cup (150 ml) water, stirring until smooth.
  2. Set aside.
  3. Heat the vegetable oil in a wok or large non–stick frying pan over medium–high heat.
  4. Stir–fry the garlic for about 2 minutes, or until soft.
  5. Add the prawns and stir–fry for about 3 minutes, or until they start to turn pink.
  6. Remove the prawns and garlic to a plate.
  7. Add the broccoli florets to the wok and stir–fry for 2 minutes, or until they are bright green, then add the capsicum and snow peas and stir–fry for 1 minute, or until they are tender but still crisp.
  8. Return the prawns to the wok, add the baby corn, water chestnuts and spring onions.
  9. Pour in the sauce mixture and stir–fry for about 1 minute, or until the sauce thickens and boils.
  10. Serve immediately.

Serves 4
Preparation: 20 minutes
Cooking: 10 minutes


Low Fat No Fat Asian Cooking

Click here for more cookbooks...

More Recipes

Easy Peasy Chocolate Cake

Easy Peasy Chocolate Cake

Here's a no-fuss, yet impressive, cake for a special occasion. Serve with a generous dollop of cream or a spoonful of good ice-cream.
Double Chocolate Creams

Double Chocolate Creams

A delicious treat, chocolate is a great feel-good food.

Need To Lose Weight? Start With Butter In Your Coffee

Need Help To Lose Weight? Start With Butter In Your Coffee

It may sound strange - and downright disgusting - but wellness experts are singing the praises of this buttery beverage.

Quail eggs with asparagus and parmesan

Quail eggs with asparagus and parmesan

Make this lovely, warm salad in late spring with the new season's asparagus. The lightly steamed, bright green spears are topped with poached quail eggs, then finished with parmesan shavings and a crisp salad. Accompany with slices of baguette for an easy lunch.

Raspberry cranachan

Raspberry cranachan

This traditional Scottish dessert is quick and easy to put together, and the nutritious combination of cream, fromage frais, oats and fresh fruit makes a superb sweet course for a special occasion meal. The whisky not only adds a taste of Scotland, but gives a fantastic kick to the flavour.