Seafood Stir-fry

Even though this is a stir fry recipe I like to par boil my veggies and season well and leave for a few hours in the pan to allow all the flavors to mingle.

Calories : 312

Carbs : 29.8g

Fat : 4g

Protein : 48.8g

  • 180g Mixed seafood, either fresh or frozen (allow to defrost)
  • 75g king Prawns (I love lots of prawns)
  • 60g Carrots sliced into batons
  • 40g Egg Plant cut into bite size chunks
  • 20g Sugar snap Peas
  • 30g Savoy cabbage cut into strips
  • 100g Broccoli
  • 100g mushrooms
  • 30g Courgette cut into chunks
  • 10g Honey
  • half a tablespoon of Light Soy Sauce
  • 10 Sprays of coconut fry light

METHOD

Par boil of your vegges in a lidded pan, I bring the pan of water to the boil, then turn off the heat and allow to cook through for 5 mins this still retains some of the crunchiness.

Place all the veggies into a bowl and mix with seasoning, I used, Salt, Pepper, Mixed herbs, Garlic granules and paprika, when cooled cover and leave until needed, just giving a mix every now and again.

In a small bowl add Honey and Soy sauce mix then add the seafood stir well, cover and refrigerate till needed.

Heat a large frying pan or wok, spraying with fry light if needed, throw in veggies and keep tossing until they are hot and start to go crispy, using fry light if needed.

When veggies are cooked add the seafood mix and keep stirring making sure your fish mix is cooked all the way through if using uncooked seafood, and that the honey mix does not burn, sometimes the honey mixture will thicken up other times not, but its fine to eat whichever way.

Enjoy xx

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