Recipes

SAUTEED SEAFOOD AND ASPARAGUS

Calories Per Serve: 254

Time To Prepare: 25 minutes

Serves: 4

Ingredients:

  • 1 medium onion, cut in half and sliced medium thick
  • 1 TBS minced fresh ginger
  • 3 medium cloves garlic, chopped
  • 2 cups fresh sliced shiitake mushrooms
  • 1 bunch thin asparagus, cut in 2″ lengths (discard bottom fourth)
  • 1/4 cup fresh lemon juice
  • 2 TBS soy sauce
  • Pinch red pepper flakes
  • 3/4 lb white fish cut into 1 inch pieces
  • 8 large scallops
  • 8 large prawns, peeled and deveined
  • 1 cup cherry tomatoes cut in quarters
  • 1/4 cup chopped fresh coriander
  • Salt and white pepper to taste

Directions:

  • Slice onion and chop garlic.
  • Sauté onion over medium high heat for 2 minutes, stirring constantly. Add ginger, garlic, mushrooms and asparagus. Continue to stir-fry for another 3 minutes, stirring constantly.
  • Add lemon juice, soy sauce, red pepper flakes, cod, scallops, and shrimp and stir to mix well. Cover and simmer for just about 5 minutes stirring occasionally on medium heat.
  • Toss in tomatoes, coriander, salt and pepper. Serve.

 

Recipe adapted from the World’s Healthiest Foods

 

Nutritional Information Per Serve:

Protein: 36.86 g

Calories: 254.42

Kilojoules: 1064.49