Fruits de Mer Stir Fry Recipe

Ingredients :

Serves 4

• 450g/1lb mixed fresh shellfish, such as tiger prawns, squid, scallops and mussels

• 2.5cm/1 inch piece fresh root ginger

• 2 garlic cloves, peeled and crushed

• 2 green chilies, deseeded and finely chopped

• 3 tbsp light soy sauce

• 2 tbsp olive oil

• 200g/7oz baby sweet corn, rinsed

• 200g/7oz asparagus tips, trimmed and cut in half width-ways

• 200g/7oz mangetout, trimmed

• 2 tbsp plum sauce

• 4 spring onions, trimmed and shredded, to garnish

• freshly cooked rice, to serve

Method :

1. Prepare the shellfish. Peel the prawns and, if necessary, remove the thin black veins from their backs. Lightly rinse the squid rings and clean the scallops if necessary. Remove and discard any mussels that are open. Scrub and de-beard the remaining mussels, removing any barnacles from the shells. Cover the mussels with cold water until required.

2. Peel the root ginger and either grate coarsely or shred finely with a sharp knife and place into a small bowl.

3. Add the garlic and chilies to the small bowl, pour in the soy sauce and mix well.

4. Place the mixed shellfish, except the mussels, in a bowl and pour over the marinade. Stir, cover and leave for 15 minutes.

5. Heat a wok until hot, then add the oil and heat until almost smoking. Add the prepared vegetables, stir-fry for 3 minutes, then stir in the plum sauce.

6. Add the shellfish and the mussels with the marinade and stir-fry for a further 3-4 minutes, or until the fish is cooked. Discard any mussels that have not opened. Garnish with the spring onions and serve immediately with the freshly cooked rice.

Nutritional details per 100g :

energy 87 kcals/367 kj

protein 7g

carbohydrate 10g

fat 2g

fiber 0.7g

sugar 1g

sodium 0.6g

√  cow's milk-free √  egg-free √  nut-free