Seafood - Prawn & Squid Stir-Fry Recipe

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Seafood - Prawn & Squid Stir-Fry
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  1. Shell and de-vein the prawns.
  2. Clean the squid, lightly cut a check pattern in the flesh and cut into. 1in squares.
  3. Add the garlic, ginger, squid and prawns and mix gently.
  4. Put the cashews in the wok and cover with water, bring this to the boil. Discard the water and allow the nuts to drain.
  5. Heat the 2tbl oil in the wok and then add the cashews and stir-fry until golden brown then allow to stand.
  6. Thinly slice the carrot and place in a saucepan with the drained bamboo shoots, cover in water and bring to the boil, simmer 1 min then drain.
  7. Cut the spring onions diagonally into 2cm lengths.
  8. Mix the soy sauce, sugar, corn flower and water.
  9. Heat 2tea sps oil in the wok and stir-fry the prawns and squid until the squid starts to curl and the prawns change colour.
  10. Add the cashews, carrots and bamboo shoots and spring onions and stir-fry about 30 seconds.
  11. Add the water, soy etc and stir-fry until the sauce thickens.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 568.12 Kcal (2379 kJ)
Calories from fat 348.89 Kcal
% Daily Value*
Total Fat 38.77g 60%
Cholesterol 171.2mg 57%
Sodium 721.31mg 30%
Potassium 721.35mg 15%
Total Carbs 25.96g 9%
Sugars 5.98g 24%
Dietary Fiber 2.81g 11%
Protein 33.97g 68%
Vitamin C 7.1mg 12%
Vitamin A 0.2mg 5%
Iron 4.3mg 24%
Calcium 99.4mg 10%
Amount Per 100 g
Calories 220.39 Kcal (923 kJ)
Calories from fat 135.34 Kcal
% Daily Value*
Total Fat 15.04g 60%
Cholesterol 66.41mg 57%
Sodium 279.81mg 30%
Potassium 279.83mg 15%
Total Carbs 10.07g 9%
Sugars 2.32g 24%
Dietary Fiber 1.09g 11%
Protein 13.18g 68%
Vitamin C 2.8mg 12%
Vitamin A 0.1mg 5%
Iron 1.7mg 24%
Calcium 38.6mg 10%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.


  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 14
  • 16

Good Points

  • saturated fat free

Bad Points

  • High in Sodium

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