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This quick and easy stir-fry is a new way to serve your family a healthy meal for under 500 calories. Soy sauce, Chinese wine and sesame oil give the dish extra flavour
Serves: 4-6
Prep time: 25 mins
Cooking time: 10 mins
Total time: 35 mins
Skill level: Easy peasy
Costs:Mid-price

 

Ingredients

 

    • 1 cucumber

 

    • 2 tsp salt

 

    • 4 tsp oil (groundnut or sunflower)

 

    • 1-2 cloves garlic, peeled and finely chopped

 

    • 1 tsp freshly grated root ginger

 

    • 2 spring onions, trimmed and chopped

 

    • About 400g (14oz) mixed fish and prawns (we used 320g pack fish pie mix and 90g/3oz raw prawns)

 

    • 2 tbs light soy sauce

 

    • 2 tbs Chinese wine or dry sherry

 

    • 1 tbs sweet chilli sauce (we like Blue Dragon)

 

    • 1 tbs sesame oil

 

To serve:

    • 250g (8oz) rice noodles, rehydrated according to pack directions

 

    • Coriander, to garnish, optional

 

 

Method

 

 

    1. Peel the cucumber, halve it lengthways and take out the seeds, using a teaspoon. Cut the cucumber halves into 1cm (½in) slices, sprinkle them with the salt. Put them into a colander and leave to drain for 20 mins (to remove excess moisture).

 

    1. Rinse the cucumber slices in running water quickly and blot them dry in a tea towel or with kitchen paper.

 

    1. Heat a wok or large frying pan until very hot. Add 2 tsp of the oil and, when hot, add the cucumber and stir-fry for a few mins until beginning to brown. Tip into a serving dish and keep it warm.

 

    1. Add the rest of the oil with the garlic, ginger and spring onions, stir-fry for 30 secs, then add the fish and prawns and stir-fry for a min. Add the soy sauce, wine, chilli sauce and sesame oil and cook for a min, stirring carefully to avoid breaking up the fish. Add to the cooked cucumber.

 

    1. Serve with the noodles and garnish with coriander, if you like.

 

 

Nutritional information per portion

 

 

fat 7.0g saturates 1.0g calories 462(kcal)

 

This nutritional information is only a guide and is based on 2,000 calories per day. For more information on eating a healthy diet, please visit the Food Standards Agency website.

Guideline Daily Amount for 2,000 calories per day are: 70g fat, 20g saturated fat, 90g sugar, 6g salt.