As with all stir fry, preparation is key. Assemble all the ingredients, prepare the vegetables, pre cook the noodles and have the sauce ingredients mixed. You need to work quickly once you start to cook the stir fry. I use a large non stick fry pan for this dish.
This is the tool that I use to prepare the zucchini and capsicum.
This is the bean slicer tool that I use for stringing and slicing the beans.
A really excellent gadget if you are using beans that need stringing - these are Scarlett Runner Beans and a quite fibrous in comparison to stringless or French beans.
Pre cook the noodles in a pot of boiling water for 2-3 minutes and drain, keep warm.
Heat the pan, add a little oil and quickly fry the fish/seafood. Cook the fish in batches and allow it to colour slightly. This is a combination of sqid tubes, chunks of fish and a few scallops, prawns would also be used. Each cooked separately, and then removed to a clean bowl. There is no need to clean the pan in between. Add some crushed garlic with the last batch. Cover seafood and keep warm.
Add a little oil to the hot pan and then the drained noodles, toss. Do not worry about any little bits of garlic left in the pan.
Add the vegetables to the hot pan, allow to warm but do not over cook. Add to the cooked noodles.
Toss to make sure the noodles and vegetables are coated with the sauce.
Stir Fried Seafood with Noodles
800 g prepared fish/seafood*
4 -6 cloves garlic, crushed
2-3 tablespoons grapeseed/vegetable/peanut oil
Use firm fleshed fish, cut into chunks
Prepared prawn tails, squid tubes cut into chunks, calamari rings, scallops
1 packet Yunnan style rice noodles or
any thick noodle
1 medium green zucchini
1 medium yellow zucchini
1 red capsicum
200g green beans
½ bunch spring onions, thinly sliced
2 tablespoons oyster sauce
2 tablespoons Shao Xing Cooking wine or
1 teaspoon sesame oil
Prepare all ingredients.
Cut zucchini and capsicum into long thin julienne strips
Slice beans into thin strips, blanch/ cook in microwave for 1 -2 minutes, keep warm
Cook noodles according to instructions on the packet, drain and keep warm.
To Cook Stir Fry
Heat pan/wok until very hot, add 1 tablespoon of oil and then cook seafood in batches, adding the garlic with last batch. Do not overcrowd the pan and until barely cooked. Remove fish from pan, place in a clean bowl and keep warm.
Add a little more oil to the pan, add the noodles and toss around, remove from heat and place back in bowl.
Reheat pan add a little more oil if necessary then add zucchini, capsicum and spring onions to the hot pan and toss around to warm them. Do not cook any further as you want these vegetables to be crisp. Add vegetables to noodles.
Warm the sauce ingredients in the pan.
Add blanched beans to the noodle mix toss to mix and then add the warmed sauce.
Add fish or seafood and gently mix