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Haddock and Prawn Stir Fry

ingredients

serves 4
2 cup (225 g) 8 oz can pineapple slices in natural
juice, drained, with juice reserved
1 tbsp (15 ml) soy sauce, preferably
naturally fermented shoyu
4 tbsp (60 ml) malt vinegar
2 tbsp (30 g) 1 oz light muscovado sugar
1 tbsp (15 ml) tomato puree (paste)
2 tbsp (30 ml) dry sherry
2 level tbsp cornflour (cornstarch)
3 tbsp (60 ml) corn oil
1 lb (450 g) haddock fillet, skinned and cut in bite-size pieces
1 small onion, skinned and sliced
1 red pepper, cored, seeded and thinly sliced
2 carrots, scrubbed and sliced
2.5 cm (1 inch) piece of fresh root ginger, peeled and chopped
8 oz (225 g) can water chestnuts, drained and sliced
4 oz (100 g) button mushrooms, sliced
8 oz (225 g) fresh beansprouts
175 g (6 oz) peeled cooked prawns, thawed

method

1. Cut each pineapple slice into chunks.

2. Make up reserved juice to 300 ml (1/2 pint) with water.

3. Add the soy sauce, vinegar, sugar, tomato puree, sherry and cornflour. Mix together until smooth.

4. Heat 15 ml (1 tbsp) oil in a large non-stick frying pan or wok.

5. Add the haddock and stir-fry for about 5 minutes, until just cooked.

6. Transfer to a plate and keep hot.

7. Rinse the pan, add remaining oil and cook the onion, pepper, carrots and ginger over a high heat for 3 minutes, stirring constantly.

8. Add the pineapple, water chestnuts and mushrooms and stir-fry for a further 2 minutes.

9. Stir the pineapple juice mixture and add to the pan.

10. Bring to the boil, stirring. Add bean-sprouts, prawns and haddock and heat through.

11. Serve at once.

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