Seafood Prawn Squid Stir Fry
Dive into the vibrant flavors of the ocean with this quick and easy Seafood Prawn Squid Stir Fry, a colorful medley of succulent prawns, tender squid rings, and fresh crisp vegetables like bell peppers, snow peas, and carrots. Infused with the bold umami flavors of a savory soy and oyster sauce blend, complemented by the aromatic notes of garlic, ginger, and a drizzle of sesame oil, this healthy stir-fry comes together in just 30 minutes. Perfect for busy weeknights, this dish is not only visually stunning but also bursting with nutrition and restaurant-quality taste. Serve it over steamed rice or noodles for a wholesome, satisfying meal that will transport your taste buds straight to the seaside.
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Recipe Information
Ingredients
- 300 grams Large prawns, peeled and deveined
- 200 grams Squid, cleaned and sliced into rings
- 1 Red bell pepper, thinly sliced
- 1 Green bell pepper, thinly sliced
- 1 Carrot, julienned
- 100 grams Snow peas, trimmed
- 3 cloves Garlic, minced
- 1 tablespoon Ginger, minced
- 3 tablespoons Soy sauce
- 2 tablespoons Oyster sauce
- 1 teaspoon Sesame oil
- 1 teaspoon Cornstarch
- 50 milliliters Water
- 2 tablespoons Vegetable oil
- 0.5 teaspoon Chili flakes (optional, for heat)
- 2 Spring onions, chopped (for garnish)
Instructions
Prepare all the ingredients by peeling and deveining the prawns, cleaning and slicing the squid into rings, and chopping the vegetables as instructed.
In a small bowl, mix the soy sauce, oyster sauce, sesame oil, cornstarch, and water to create the stir-fry sauce. Set aside.
Heat a large wok or skillet over medium-high heat. Add 1 tablespoon of vegetable oil and swirl to coat.
Add the prawns to the wok and stir-fry for 2-3 minutes until they turn pink and are just cooked through. Remove them and set aside.
Add another tablespoon of vegetable oil to the wok. Stir-fry the minced garlic, ginger, and optional chili flakes for 30 seconds until fragrant.
Increase the heat to high, then add the squid and cook for 1-2 minutes until the squid turns opaque. Remove and set aside with the prawns.
Add the bell peppers, carrot, and snow peas to the wok. Stir-fry for 2-3 minutes until the vegetables are tender-crisp.
Return the cooked prawns and squid to the wok. Pour in the prepared stir-fry sauce and toss everything together for 1-2 minutes, ensuring the sauce coats all the ingredients evenly.
Remove from the heat and garnish with chopped spring onions before serving.
Serve the stir fry hot over steamed rice or noodles for a complete meal.
Nutrition Facts
Calories |
263 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 11.4 g | 15% | |
| Saturated Fat | 1.8 g | 9% | |
| Polyunsaturated Fat | 5.5 g | ||
| Cholesterol | 258 mg | 86% | |
| Sodium | 775 mg | 34% | |
| Total Carbohydrate | 11.4 g | 4% | |
| Dietary Fiber | 2.4 g | 8% | |
| Total Sugars | 3.7 g | ||
| Protein | 30.1 g | 60% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 106 mg | 8% | |
| Iron | 1.6 mg | 9% | |
| Potassium | 621 mg | 13% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
