EatSmarter exclusive recipe

Stir-Fried Seafood

with Mixed Vegetables
4
Average: 4 (1 vote)
(1 vote)
Stir-Fried Seafood

Stir-Fried Seafood - Slim feasting: crunchy vegetables with mixed seafood

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Health Score:
96 / 100
Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
Calories:
98
calories
Calories

Healthy, because

Even smarter

Nutritional values

It could hardly be better\: the low-fat mix of fresh vegetables and seafood combines to form an almost ideal nutrient combination of valuable protein, satiating fibre and a true mineral and vitamin potpourri.

Perfect accompaniments: 2 slices of wholemeal baguette per serving and a salad of rocket and cherry tomatoes, dressed with a light balsamic dressing.

1 serving contains
(Percentage of daily recommendation)
Calorie98 cal.(5 %)
Protein13 g(13 %)
Fat2 g(2 %)
Carbohydrates6 g(4 %)
Sugar added0 g(0 %)
Roughage3.5 g(12 %)
Vitamin A0.2 mg(25 %)
Vitamin D2 μg(10 %)
Vitamin E2.6 mg(22 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.2 mg(18 %)
Niacin4.5 mg(38 %)
Vitamin B₆0.2 mg(14 %)
Folate41 μg(14 %)
Pantothenic acid0.5 mg(8 %)
Biotin5.6 μg(12 %)
Vitamin B₁₂2.7 μg(90 %)
Vitamin C16 mg(17 %)
Potassium358 mg(9 %)
Calcium70 mg(7 %)
Magnesium58 mg(19 %)
Iron3.3 mg(22 %)
Iodine51 μg(26 %)
Zinc2.2 mg(28 %)
Saturated fatty acids0.4 g
Uric acid116 mg
Cholesterol90 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
250 grams Mixed seafood (frozen)
1 sm stalk Leeks (about 70 grams)
salt
100 grams Mung bean sprouts
50 grams Baby corn cob (canned)
50 grams Snow peas
100 grams Bok Choy
1 garlic clove
1 red chili pepper
1 tsp sunflower oil
3 Tbsps light soy sauce
100 milliliters Vegetable broth
How healthy are the main ingredients?
LeekBok ChoySnow peasoy saucesaltgarlic clove
Preparation

Kitchen utensils

1 Bowl, 1 Cutting board, 1 Small knife, 1 Pot, 1 Sieve, 1 Can opener, 1 Paper towel, 1 Teaspoon, 1 Wok (or large pan), 1 Wooden spoon, 1 Tablespoon, 1 Measuring cups

Preparation steps

1.
Stir-Fried Seafood preparation step 1

Thaw frozen seafood according to package instructions.

2.
Stir-Fried Seafood preparation step 2

Meanwhile, halve leeks lengthwise, rinse well, drain and cut into 1 cm (approximately 1/2-inch) wide strips.

3.
Stir-Fried Seafood preparation step 3

In a pot, bring salted water to a boil. Cook leeks and bean sprouts in separate batches for 1 minute each. Drain, rinse under cold water and drain well.

4.
Stir-Fried Seafood preparation step 4

Drain baby corn and cut in half lengthwise. Rinse snow peas, drain and cut in half crosswise.

5.
Stir-Fried Seafood preparation step 5

Rinse and drain bok choy, halve lengthwise and cut into wide strips.

6.
Stir-Fried Seafood preparation step 6

Peel the garlic and chop finely. Rinse chile pepper, cut in half, remove the ribs and seeds, if desired, rinse again and finely chop.

7.
Stir-Fried Seafood preparation step 7

Rinse thawed seafood in cold water, drain and pat dry with paper towels.

8.
Stir-Fried Seafood preparation step 8

Heat the oil in a wok or large skillet. Stir-fry garlic and chile for 1 minute. Add seafood and stir-fry for about 5 minutes.

9.
Stir-Fried Seafood preparation step 9

Add snap peas, corn, bok choy and leek to the to wok and stir-fry for another 3 minutes, then stir in the sprouts.

10.
Stir-Fried Seafood preparation step 10

Add soy sauce and broth and bring to a vigorous boil. Season to taste with salt and serve.