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Stir Fried Seafood with Asparagus

This dish is so easy to prepare, yet the combination of flavors together is complex and delicious. It is a healthier way to serve stir-fry with our Healthy Stir-Fry method, using no heated oils. It has many nutritious ingredients and is good enough to serve to company. They would never guess it took only 25 minutes to prepare.

Stir Fried Seafood with Asparagus Prep and Cook Time: 25 minutes

Ingredients:
1 medium onion cut in half and sliced medium thick
1 TBS chicken or vegetable broth
1 TBS minced fresh ginger
3 medium cloves garlic, chopped
2 cups fresh sliced shiitake mushrooms
1 bunch thin asparagus cut in 2" lengths (discard bottom fourth)
cup fresh lemon juice
2 TBS soy sauce
2 TBS mirin wine
pinch red pepper flakes
3/4 lb snapper fillet cut into 1 inch pieces
8 large scallops
8 large shrimp, peeled and deveined
1 cup cherry tomatoes cut in quarters
cup chopped fresh cilantro
salt and white pepper to taste

Directions:


  1. Heat 1 TBS broth in a stainless steel wok or 12 inch skillet. Healthy Stir Fry onion in broth over medium high heat for 2 minutes, stirring constantly. Add ginger, garlic, mushrooms and asparagus. Continue to stir fry for another 3 minutes, stirring constantly.
  2. Add lemon juice, soy sauce, mirin, red pepper flakes, snapper, scallops, shrimp and stir to mix well. Cover and simmer for just about 5 minutes stirring occasionally on medium heat.
  3. Toss in tomatoes, cilantro, salt and pepper. Serve.

    Serves 4

    Serving Suggestions:
    Serve with

    • Brown Rice

Healthy Cooking Tips: Make sure all of your ingredients are ready before beginning to stir-fry. Once you begin to cook it goes fast, and the key to the success of this recipe is not over cooking the ingredients. Use a thick cut snapper filet that is about 1 inch thick. This will keep it from falling apart. Large shrimp usually come 26-30 per pound. By using this size shrimp with large scallops and thick cut snapper they all cook in about the same amount of time. This dish is meant to be served with ingredients briefly cooked. If you can not find thin asparagus increase the cooking time before adding the fish. This way the asparagus can cook without overcooking the rest of the ingredients. Another minute or two should be enough.

Nutritional Profile

Introduction to Recipe Rating System Chart

The following chart shows the nutrients for which this recipe is either an excellent, very good or good source. Next to the nutrient name you will find the following information: the amount of the nutrient that is included in the noted serving of this recipe; the %Daily Value (DV) that that amount represents (similar to other information presented in the website, this DV is calculated for a 25-50 year old healthy woman); the nutrient density rating; and, the recipe's World's Healthiest Foods Rating. Underneath the chart is a table that summarizes how the ratings were devised. Read more about our Food and Recipe Rating System.

Stir Fried Seafood with Asparagus
1.00 serving
254.42 calories
Nutrient Amount %DV Nutrient
Density
World's Healthiest
Foods Rating
tryptophan 0.33 g 103.1 7.3 excellent
selenium 58.13 mcg 83.0 5.9 excellent
protein 36.86 g 73.7 5.2 very good
vitamin C 36.36 mg 60.6 4.3 very good
vitamin K 43.19 mcg 54.0 3.8 very good
vitamin B12 (cobalamin) 3.14 mcg 52.3 3.7 very good
folate 160.01 mcg 40.0 2.8 good
vitamin D 149.82 IU 37.5 2.6 good
vitamin B6 (pyridoxine) 0.72 mg 36.0 2.5 good
copper 0.65 mg 32.5 2.3 good
potassium 1091.86 mg 31.2 2.2 good
phosphorus 291.52 mg 29.2 2.1 good
sodium 674.29 mg 28.1 2.0 good
manganese 0.55 mg 27.5 1.9 good
vitamin A 1295.41 IU 25.9 1.8 good
vitamin B5 (pantothenic acid) 2.48 mg 24.8 1.8 good
World's Healthiest
Foods Rating
Rule
excellent DV>=75% OR Density>=7.6 AND DV>=10%
very good DV>=50% OR Density>=3.4 AND DV>=5%
good DV>=25% OR Density>=1.5 AND DV>=2.5%

In Depth Nutritional Profile for Stir Fried Seafood with Asparagus

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