Frozen seafood stir-fry

PREP TIME

10 min

Makes

2 to 3 servings

* PLUS Cooking time: 12 minutes

Ingredients

1 tbsp sesame oil
3 garlic cloves , minced, 2 tsp bottled minced garlic
1 tbsp minced ginger , 1 tsp bottled minced ginger
500-g bag frozen mixed vegetables , preferably stir-fry mixture
250 g frozen small scallops , or peeled medium shrimp
1 tsp hot chili-garlic sauce
1 tbsp cornstarch
1/2 cup teriyaki sauce

Instructions

Heat oil in a large frying pan set over low heat. Add garlic and ginger and cook, stirring occasionally, for 2 minutes. Increase heat to medium. Halve large pieces of broccoli or cauliflower. Add vegetables, frozen scallops and chili-garlic sauce. Cover and stir often until vegetables are thawed and hot, about 7 minutes. Meanwhile, whisk cornstarch into teriyaki sauce until dissolved. Add to stir-fry. Stir until mixture is thickened, from 2 to 3 minutes. Serve over rice.

Nutrition (per serving)

Calories
223,
Protein
19.6 g,
Carbohydrates
23.8 g,
Fat
5.6 g,
Fibre
1.7 g,
Sodium
2025 mg.

perrrfect catfish

Great stir-fried, grilled, poached or baked, farm-raised catfish has a beautiful firm texture like tuna or swordfish–but at about half the cost. Unlike wild catfish, which are bottom-feeders (a real turnoff to some consumers), farm-raised catfish feed at the surface of the water. The mild, almost sweet taste and non-fishy odour make this the perfect fish to win over kids who may only like fish sticks. And a 4-oz (125-g) serving has just 169 calories and 9.5 grams of fat. Look for catfish at the fresh fish counter of most supermarkets.

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