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.

Nutriscore Rating: 76/100

Prep Time:20 mins

Cook Time:10 mins

Total Time:30 mins

Servings: 4

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)

Directions

Step 1

Prepare all the ingredients by peeling and deveining the prawns, cleaning and slicing the squid into rings, and chopping the vegetables as instructed.

Step 2

In a small bowl, mix the soy sauce, oyster sauce, sesame oil, cornstarch, and water to create the stir-fry sauce. Set aside.

Step 3

Heat a large wok or skillet over medium-high heat. Add 1 tablespoon of vegetable oil and swirl to coat.

Step 4

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.

Step 5

Add another tablespoon of vegetable oil to the wok. Stir-fry the minced garlic, ginger, and optional chili flakes for 30 seconds until fragrant.

Step 6

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.

Step 7

Add the bell peppers, carrot, and snow peas to the wok. Stir-fry for 2-3 minutes until the vegetables are tender-crisp.

Step 8

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.

Step 9

Remove from the heat and garnish with chopped spring onions before serving.

Step 10

Serve the stir fry hot over steamed rice or noodles for a complete meal.

Nutrition Facts

Serving size	(1122.1g)

Amount per serving	% Daily Value*
Calories	1079.6

Total Fat 45.7g	0%
Saturated Fat 7.2g	0%
Polyunsaturated Fat 22.7g
Cholesterol 1032.9mg	0%
Sodium 3126.6mg	0%
Total Carbohydrate 50.9g	0%
Dietary Fiber 10.7g	0%
Total Sugars 16.6g
Protein 120.5g	0%

Vitamin D 0IU	0%
Calcium 437.9mg	0%
Iron 6.7mg	0%
Potassium 2575.4mg	0%

*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.

Source of Calories

Fat: 37.5%

Protein: 43.9%

Carbs: 18.6%