Home > Low Calorie > Main Course > Spicy Seafood Stir-Fry

Spicy Seafood Stir-Fry

Recent studies show that prawns and other shellfish are extremely low in fat and what little they do contain is high in the unique Omega-3 fats which can improve our blood profile and immune system.

Image of Spicy Seafood Stir-Fry

2 squid (calamari) tubes (bodies)
1 tablespoon sesame oil
1 onion, cut into wedges and layers separated
2 teaspoons finely chopped fresh ginger
1 clove garlic, crushed
2 teaspoons chilli paste (sambal oelek)
1 red pepper, chopped
1 yellow pepper, chopped
2 tablespoons lime juice
1 tablespoon honey
315 g/10 oz medium uncooked prawns, shelled and deveined
90 g/3 oz scallops, cleaned
125 g/4 oz green beans, cut into 2.5 cm/1 in pieces
125 g/4 oz snow peas (mangetout)
cup/60 ml/2 fl oz coconut milk


Serves: 4


1. Make a single cut down length of each squid (calamari) tube and open out. Using a sharp knife, cut parallel lines down the length of the squid (calamari), taking care not to cut right through the flesh. Make more cuts in the opposite direction to form a diamond pattern. Cut each piece into 2.5 cm/1 in squares. Set aside.

2. Heat oil in a wok or frying pan over a high heat, add onion, ginger, garlic and chilli paste (sambal oelek) and stir-fry for 2 minutes or until onion is golden. Add red pepper, yellow pepper, lime juice and honey and stir-fry for 2 minutes longer.

3. Add squid (calamari), prawns and scallops and stir-fry for 5 minutes or until prawns just change colour. Add beans, snow peas (mangetout) and coconut milk and cook for 2 minutes or until seafood is cooked.

1219 kilojoules/291 Calories per serve - medium fibre; low fat

Related food category: