Potato and Seafood Stir-Fry

Potato and Seafood Stir-Fry

Prep Time 15 mins
Cook Time 10 mins
Total Time 25 mins
Cuisine Fish & Shellfish, High Calcium, High Fiber, Low Carbohydrate, Mediterranean, Quick Easy
Servings 4 People


  • 2 pcs Medium Potatoes (Royal Blue, Ruby Lou or Nadine) unpeeled
  • 12 pcs Large Raw Prawns Peeled and deveined
  • 12 pcs Scallops
  • 200 g Raw Squid Cut into rings
  • 1 Bunch Bok Choy Chopped
  • 1 pc Medium Red Capsicum Diced
  • 1 pc Red Onion Finely diced
  • 00 g Snow Peas Topped and tailed
  • 2 pcs Cloves Garlic Finely chopped (for dressing)
  • 1 pc Red Chilli Finely chopped (for dressing)
  • 1 pc 3cm Long Piece Fresh Ginger Finely chopped (for dressing)
  • 1 Tbsp Coriander Chopped (for dressing)
  • 2 Tbsp Salt-reduced Soy Sauce (For dressing)
  • 1 Tbsp Fish Sauce (For dressing)
  • 2 Tbsp White Sugar (For dressing)
  • 1 Lime, Zest and Juice (For dressing)
  • 1 Coat of Olive Oil Spray


  • Boil steam or microwave potatoes whole.
  • Dice potatoes and mix with prepared vegetables.
  • In a separate bowl, combine and mix all dressing ingredients.
  • Stir-fry seafood and vegetables on a pre-heated, oiled flat bbq plate or wok until cooked. Add half the dressing, quickly toss, then remove stir-fry and place into a serving bowl. Fold through remaining dressing.


Calories :323
Kilojoules :1352
Fat :3.2
Carbohydrate :34.7
Protein :36.9
Cholesterol :259
Sodium :1160
Saturated Fat :0.6
Fiber :4.3
Calcium :98
Sugar :13.7
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