Stir-Fried Seafood

Ingredients:

(Serves 6)

140g (2) squids, heads removed

10g (1 tablespoon) vegetable oil

100g (1) onion, sliced

30g (6 pips) garlic, crushed

5g (1 cm) fresh ginger, chopped finely

50g (¹⁄₂) red capsicum, chopped

50g (¹⁄₂) yellow or green capsicum, chopped

15ml (1 tablespoon) lime juice

Light soya sauce to taste

60ml (¹⁄₄ cup) water

100g (¹⁄₂ cup) medium sized prawns, shelled and deveined

50g (¹⁄₄ cup) fish fillet

90g (³⁄₄ cup) long beans, cut into 2.5 cm pieces

50g (¹⁄₂ cup) snow peas

Method:

1. Make a single cut down the length of each squid and open it up. Using a sharp knife, cut parallel lines down the length of the squid (make sure not to cut right through the flesh). Make more cuts in the opposite direction to form a diamond pattern.
2. Cut each piece into 2¹⁄₂ cm pieces. Set aside.
3. Heat oil in a wok. Add onion, ginger, garlic and stir fry for 2 minutes. Add red and yellow/green capsicums, lime juice and light soya sauce, and stir fry for another 3 minutes. Add in water.
4. Add squid, prawns and fish fillets, stir fry for 5 minutes or until the colour of the prawns change.
5. Add long beans and snow peas. Continue to stir-fry until the long beans and snow peas are cooked.
6. Serve with white rice.

Nutrient content per serving