Fish and Shellfish: Fish Dishes: Stir-Fry Mixed Seafood and Noodles

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

Author: CalorieKing
Date: August 07, 2009

Serves: 4 person(s)

Preparation Time: 15 mins
Cooking Time: 25 mins

Ingredients:

100 g Asian rice noodles, such as vermicelli
1 Tbsp low-sodium soy sauce
1 Tbsp white wine or rice wine
2 Tbsp fish stock or water
1 tsp sugar
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, such as perch, skin and bone removed
12 large green shrimp, peeled, preferably with tails intact
1 medium red bell pepper or red pepper, finely sliced
12 spears fresh asparagus, halved
12 raw scallops (3 oz)
2 Tbsp fresh cilantro, for garnish

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 and 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 to 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.