Frozen seafood stir-fry
18
- Prep Time10 mins
- Total Time10 mins
- Makes2 to 3 servings
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 19.6g, Carbohydrates 23.8g, Fat 5.6g, Fibre 1.7g, Sodium 2025mg.
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.