Frozen seafood stir-fry



10 min


2 to 3 servings

* PLUS Cooking time: 12 minutes
Frozen seafood stir-fry


  • 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


  • 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.