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- To ensure that they
cook quickly and evenly, cut the seafood and whatever vegetables you
will be cooking into even-sized pieces.
- Heat the oil in the
wok or large slope-sided skillet over high heat, Add the vegetables
first
and cook very quickly, stirring constantly. When just tender, transfer
to a bowl and set aside.
- If needed, add more
oil to the pan and reheat. Add the seafood and cook, stirring, until
lightly browned and opaque in the center, 1 to 5 minutes depending on
the size of the pieces.
- Return the vegetables
to the pan, add any sauce or seasoning and toss to evenly mix. Spoon
the seafood, vegetables and sauce over rice.
Seafood
for Stir-frying: Shrimp, Scallops, Squid, cubes or strips of firm fish
(halibut, monkfish, salmon, swordfish, tuna, shark)
Technique tips: Stir-frying cooks small pieces of food in a pan
over high heat. The food cooks very quickly, so you must stir almost
constantly
to cook evenly and to avoid sticking. It is important to choose firm
seafood that will hold together when stirred and not fall apart as it
cooks. Also
avoid overcooking the pan. or the food will release liquid and poach
rather than fry; cooking in batches alleviates this. A wok is ideal
for stir-frying
because it is deep and the evenly sloping sides make easy work of stirring
the ingredients, but you can use a large skillet instead. Because a variety
of vegetables can be stir-fried with seafood, all you need is rice to
make a complete meal.
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