Serves: 4 person(s)

Preparation Time: 15 mins
Cooking Time: 25 mins

Fresh fish, shrimp, scallops and vegetables on a bed of noodles. Delicious!

Ingredients:

100 g Asian rice noodles, such as vermicelli

2 tsp peanut oil

1 knob of fresh ginger, approx 1 inch, finely diced

2 scallions, sliced into 2 inch lengths

285.71 g thick fish fillets, skin and bone removed

12 large green shrimps, peeled, preferably with tails intact

12 raw scallops (3 oz)

1 medium (5 oz) red pepper, finely sliced

12 spears fresh asparagus, halved

2 Tbsp fresh cilantro for garnish

1 Tbsp low sodium soy suace

1 Tbsp white wine or rice wine

2 Tbsp fish stock or water

1 tsp sugar

Directions:

Cook noodles according to packet instructions, drain and keep warm.

Combine soy sauce, wine, stock and sugar and set aside.

Heat oil in a wok or a non-stick pan with a lid, add ginger and scallions. Stir-fry for 1 minute. Add fish and shrimp ans stir-fry until shrimp start to curl. Add pepper and asparagus and stir-fry 1 minute longer.

Add scallops and sauce, cover and steam for 1-2 minutes or until scallops are just cooked.

Serve atop the warm noodles, scattering fresh cilantro on top to garnish.

Variations:

The nutritional information for this recipe is based on the use of perch for the fish fillets. You may also like to try other lower fat fish varieties, such as blue eye, flake or ling.

If you would like to increase your intake of Omega 3 fatty acids, you can choose fish with a higher oil content, such as salmon or swordfish. While this may slightly increase your fat consumption for the day, rest assured that these fats have many health benefits.

Author:

Family Health Network