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Stir-fried scallops and prawns

About this recipe: For a quick and delicious treat, this Oriental seafood stir-fry is hard to beat. It requires very little oil and the seaweed and vegetables add lots of flavour and texture. Pickled ginger can be found in larger supermarkets.

Norma MacMillan

Ingredients
Serves: 4 

  • juice of 1 lemon or 1 lime
  • 2 tsp clear honey
  • 2 tbsp light soy sauce
  • 4 medium-sized scallops, about 200 g (7 oz) in total, quartered
  • 24 peeled raw tiger prawns, about 170 g (6 oz) in total
  • 10 g (¼ oz) dried wakame seaweed
  • 340 g (12 oz) fine Chinese egg noodles
  • 1 tbsp stir-fry oil, or 2 tsp sunflower oil mixedwith 1 tsp toasted sesame oil
  • 300 g (10½ oz) bean sprouts
  • 150 g (5½ oz) pak choy, shredded
  • 1½ tbsp pickled ginger

Method
Prep:15min  ›  Cook:7min  ›  Ready in:22min 

  1. Mix together the lemon or limejuice, honey and 1 tbsp of the soy sauce. Pour this marinade over the scallops and prawns and set aside to marinate for about 5 minutes.
  2. Meanwhile, place the wakame in abowl, cover with 300 ml (10 fl oz) cold water and leave for 8-10 minutes to rehydrate. Place the noodles in a large mixing bowl and pour in enough boiling water to cover them generously. Leave to soak for 4 minutes, or according to packet instructions, until tender. Drain when they are ready.
  3. Drain the scallops and prawns, reserving the marinade, and pat dry Drain the scallops and prawns, with kitchen paper. Heat a wok or heavy-based frying pan until very hot, then add the oil and swirl to coat the wok or pan. Add the scallops and prawns and stir-fry for 2-3 minutes or until the prawns have turned pink and the scallops are opaque. Remove the scallops and prawns from the wok and set aside.
  4. Add the bean sprouts, pak choy, reserved marinade, remainingAdd the bean sprouts, pak choy, 1 tbsp soy sauce and the pickled ginger to the wok and stir-fry for 1-2 minutes.
  5. Return the scallops and prawns tothe wok with the well-drained wakame and stir-fry for 1 minute or until just heated through. Serve the stirfry with the egg noodles.

Some more ideas

Use 200 g (7 oz) queen scallops and 170 g (6 oz) cooked peeled prawns. They will need only 1–2 minutes stir-frying to cook the scallops and reheat the prawns. * For a delicious vegetable-rich version of this dish, instead of bean sprouts and pak choy, use 200 g (7 oz) mixed Chinese vegetables, such as choy sam and Chinese cabbage, shredded, 4 spring onions, thinly sliced, 150 g (5½ oz) mange-tout or sugarsnap peas, 100 g (3½ oz) mushrooms, thinly sliced, and 1 can water chestnuts, about 220 g, drained and sliced. Omit the seaweed and pickled ginger. Serve the scallop and prawn stir-fry with boiled rice instead of noodles.

Plus points

The sprouted seed has been used in Asia since ancient times but is a fairly new arrival to the West, made popular by Chinese and Japanese restaurants. Nutritionally the most significant change when a seed is sprouted is the increase in water content. Twice as much sprouted seed as dry seed must be eaten to provide the same amount of protein, carbohydrate and other nutrients. * Wakame seaweed is usually sold dried and is then rehydrated with water. It contains some of the essential minerals – calcium, phosphorus, magnesium and iodine.

Each serving provides

B1, B12, niacin, iron * folate, copper, selenium, zinc * B6, C, E, calcium, potassium

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