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Seafood and noodle stir-fry

For a quick and delicious treat, this Asian seafood stir–fry is hard to beat. It requires very little oil and the seaweed and vegetables add lots of flavour and texture. Gari, or pickled ginger, can be found in large supermarkets or Asian grocery stores.

Seafood and noodle stir-fry

Ingredients

  • juice of 1 lemon or lime
  • 2 teaspoons honey
  • 2 tablespoons soy sauce
  • 200 g (7 oz) scallops, roe removed, quartered
  • 175 g (6 oz) raw tiger prawns (uncooked large shrimp), peeled and deveined, tails left intact
  • 10 g (¼ oz) dried wakame seaweed
  • 350 g (12 oz) wok–ready hokkien (egg) noodles
  • 1 tablespoon sunflower or sesame oil
  • 3⅓ cups (300 g) bean sprouts, trimmed
  • 2 cups (150 g) shredded bok choy
  • 1½ tablespoons gari (pink pickled ginger)

Preparation

  1. Mix together the lemon juice, honey and 1 tablespoon of the soy sauce in a small bowl.
  2. Pour over the scallops and prawns and set aside for about 5 minutes to marinate.
  3. Place the wakame in a bowl, cover with 300 ml (10 fl oz) water and set aside for 8–10 minutes to rehydrate.
  4. Soak the noodles according to the packet instructions.
  5. Drain well and set aside.
  6. Drain the scallops and prawns, reserving the marinade, and pat the seafood dry with paper towels.
  7. Heat the sunflower oil in a wok or large non–stick frying pan over high heat.
  8. Add the scallops and prawns and stir–fry for 2–3 minutes, or until the prawns just start to turn pink and the scallops are opaque.
  9. Remove to a plate.
  10. Add the bean sprouts, bok choy, reserved marinade, remaining soy sauce and the gari to the wok and stir–fry for 1–2 minutes, or until the bok choy has wilted slightly.
  11. Return the scallops and prawns to the wok with the wakame and stir–fry for 1 minute, or until just heated through.
  12. Toss through the noodles to heat through, then divide among serving bowls and serve immediately.

Serves 4
Preparation: 10 minutes, plus 10 minutes soaking
Cooking: 15 minutes



Source:

Low Fat No Fat Asian Cooking

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