Stir-Fried Seafood


(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 (12) red capsicum, chopped
50g (12) yellow or green capsicum, chopped
15ml (1 tablespoon) lime juice
Light soya sauce to taste
60ml (14 cup) water
100g (12 cup) medium sized prawns, shelled and deveined
50g (14 cup) fish fillet
90g (34 cup) long beans, cut into 2.5 cm pieces
50g (12 cup) snow peas


  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 212 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

Energy : 80 kcal
Calcium : 32 mg
Protein : 8.8 g
Iron : 1.7 mg
Fat : 2.7 g

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