Ingredients

  • 200g Wild Fish Discovery British scallops
  • 400g raw shell on jumbo king prawns
  • 400g fresh mussels
  • 200g speciality mushroom mix
  • 240g beans, tenderstem & baby corn
  • 225g smoked tofu, cut into 5mm slices - we used Tofoo
  • 1 red onion - sliced
  • 10g ginger - sliced
  • 2-3 garlic cloves - peeled and bashed
  • 1-2 chilli's - sliced
  • 2tbsp cooking oil
  • 2 tbsp soy sauce
  • 1tbsp rice wine
  • 1 tsp sesame oil
  • 2 tbsp oyster sauce
  • 1tsp white pepper powder
  • pinch of salt (to taste)
  • 1 tbsp corn starch - mixed with 2tbsp water
  • 10g chives to garnish

Method

  1. 1

    Heat up a little oil in a pan and fry the tofu slices on both sides until golden, set aside 

  2. 2

    Separate the prawn heads from tails (keep a few whole for decoration if you like) 

  3. 3

    Fry the ginger, garlic and red onion in some oil until fragrant and onion starts to turn golden, then add in prawn heads to fry on low heat, until prawns and oil turn bright red 

  4. 4

    Add in 150-200 ml boiled water and simmer for 3-4 mins then take out prawn heads 

  5. 5

    Transfer what’s in the pan into a casserole dish as base, then arrange the mushroom, beans, tenderstem & baby corn, and tofu in the pot to form a middle layer, lid on to cook for 3-4 mins 

  6. 6

    Now add in the prawn tails, mussels, and scallops on top and add in all the seasoning (you can pre mix the seasoning in a bowl for ease), lid on to cook for a further 2-3 mins, add starch water to cook for a further 1 min 

  7. 7

    Add in the sliced mixed chili if you want it to be a bit spicy, and garnish with some chives

  8. 8

    Serve in the pot piping hot onto the dinner table and enjoy! 

Nutritional Details

Each serving provides
  • Energy 1645kj 393kcal 20%
  • Fat 15.0g 21%
  • Saturates 2.7g 14%
  • Sugars 8.0g 9%
  • Salt 3.5g 58%

% of the Reference Intakes

Typical values per 100g: Energy 414kj/99kcal

Each serving provides

17.0g carbohydrate 5.6g fibre 44.0g protein Two of your 5 a day

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