Food/something new
Stir-fried scallops
prawn tails
with noodles
mango chutney and mixed green
salad leaves, to serve
A simple wok meal in minutes,
cooked with fine strips of
n Heat a medium pan with the
celery, carrots and courgette.
garlic butter. Add the scallops
and prawns.
Serves 2
n Cook for 2-3 minutes, shaking
Preparation 10 minutes
the pan occasionally. Season with
Cooking 10 minutes
salt and pepper to taste.
n Serve immediately on a bed
225g/8oz prepared scallops
of salad leaves, with 1 tablespoon
2 tbsp vegetable oil
mango chutney per person
1 small courgette, cut into strips
to accompany.
3 sticks of celery, sliced
Serves 4 as a starter n Mix the Cook Art Blend with
75g/3oz carrots, cut into strips
Nutrition per serving: calories
Preparation 5 minutes, plus the tamarind paste and 2 teaspoons
75g/3oz spring onions, sliced
294; fat 16g, of which sat. fat 7g;
30 minutes to bring scallops to oil. Place one side of each scallop
Chinese egg noodles, to serve
protein 21g; carbohydrates 17g,
room temperature into the spice mixture.
of which sugars 16g; fibre 1g;
Cooking 5 minutes n Heat the remaining 3 teaspoons
n Cut the scallops into thin slices,
salt 2.5g
oil in a hot frying pan over a
leaving the coral whole.
12 large scallops
medium heat and place the
n Heat the oil in a wok or large
Cal Fat Sat Sug Sal
8
2 tsp Schwartz Cook Art Chinese
scallops, spice side down, in the
pan and fry the scallops for about
Richly Roasted Spice Blend
pan. Cook for 1-1½ minutes.
3 minutes.
Pan-fried scallops
2 tbsp tamarind paste
n Turn the scallops over, add the
n Add the courgette, celery,
5 tsp oil
margarine and cook for a further
carrots and spring onions and
with tamarind
25g/1oz vegetable margarine
1 minute. Serve with the salad and
stir-fry for a further 3 minutes
and Chinese
1 lemon, cut into wedges, and
lemon wedges, or alternatively with
until the scallops are cooked and
green salad, to serve
rice for a more substantial meal.
the vegetables just beginning to
five spices
soften. Season to taste.
Tamarind is a fruit used in
n Remove the scallops from the
Nutrition per serving (without
n Serve immediately with
Asian and Caribbean cooking;
Chinese egg noodles.
it gives an exotic sweet-and-
fridge and leave to come to room
rice): calories 174; fat 11g, of
sour flavour to dishes.
temperature for 30 minutes.
which sat. fat 1.5g; protein 13g;
carbohydrates 6g, of which
Nutrition per serving: calories
sugars 1.5g; fibre 0.3g; salt 0.5g n
352; fat 15g, of which sat. fat 2g;
protein 25g; carbohydrates 31g,
Cal Fat Sat Sug Sal
8
of which sugars 5g; fibre 3.5g;
salt 0.8g
Find out more
Cal Fat Sat Sug Sal
8
Stir-fried Scallops with Noodles,
and Pan-fried Scallops with
Pan-fried scallops
Prawns and Mango Dipping
with prawns
Sauce come from www.
and mango
seafish.org. Seafish, the
dipping sauce
authority on seafood, was
founded in 1981 by an Act
Instead of a prawn curry in a
of Parliament and supports
rich sauce, why not enjoy this
the seafood industry for a
light mix of seafood with your
sustainable, profitable future.
favourite Indian chutney.
The recipes for Steamed
Scallops with Ginger and
Serves 2
Spring Onion, and Pan-fried
Preparation 5 minutes
Scallops with Tamarind and
Cooking 5 minutes
Chinese Five Spices are both
taken from www.schwartz.
25g/1oz prepared garlic or
co.uk – a great site for a range
parsley butter
of versatile recipes using
6 roeless king scallops, cleaned
Schwartz spices and herbs.
6 large raw, warm-water
Sweet Magazine 25
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