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.

Nutritional Information
(Per Serving)

Calories:260 cals
Kilojoules:1,085 kJ
Fat:3.9 g
Carbohydrates:27.6 g
Protein:26.1 g
Cholesterol:106.0 mg
Sodium:360 mg
Saturated Fat:0.7 g
Fiber:2.3 g
Calcium:99.0 mg
Total Sugars:3.7 g

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