This is a fabulously fresh fishy noodle dish stir-fried in a smooth and rich satay sauce. Featuring succulent shrimps, crisp mangetout and sweet and juicy strips of baby courgette, this meal is inspired by the delicious flavours of Southeast Asia.
Made with wholemeal noodles and low fat coconut milk, not only is this stir-fry healthy; it’s packed with protein, is quick and simple to make and ticks off a couple of your five-a-day with its gorgeous green veggies.
As featured in The Guardian’s Readers’ recipe swap.
- 1 tbsp sunflower oil
- 1 small red onion, thinly sliced
- 2 wholemeal noodle portions
- 75g cooked and peeled prawns
- 100g mangetout
- 125g baby courgettes, cut into quarters lengthways
For the satay sauce:
- 2 tbsp crunchy peanut butter
- 200ml reduced fat coconut milk
- Juice of half a lemon
- ½ tsp chilli flakes
- ½ tsp chopped ginger
- A dash of rice wine
- 3 tbsp light soy sauce
- 2 garlic cloves, crushed
- ½ tbsp olive oil
- 1 tsp honey
Preparation time: 10 minutes
Cooking time: 20 minutes
- Put a large frying pan or work on a medium heat and pour in the sunflower oil. Add the sliced onion and cook for 5-7 minutes, stirring regularly, until it begins to soften.
- Meanwhile, make the paste: put all of the satay sauce ingredients – except for the coconut milk – into a measuring jug, or another high-edged container and whiz together using a hand blender. This may take a little while because the peanut butter is thick and sticky. After a minute or so of blending, the mixture should form a thick paste.
- When the onion has softened, stir in the paste and fry for a couple of minutes.
- Add the coconut milk and stir frequently for a few minutes, until the paste has mixed in well and the milk turns a light orange colour. Reduce the heat and simmer for 10-15 minutes.
- Boil the kettle and place the two wholemeal noodle nests into some tupperware. Pour over the boiling water and use a fork to break up the noodles a bit. Leave to soften in the tupperware.
- After you’ve left the sauce to simmer for a couple of minutes, add the mange tout and courgettes and leave to cook for the remaining 10 minutes.
- Defrost the prawns by pour cold water over them for a minute or so, until they feel soft.
- Add the prawns to the pan and stir in with the sauce.
- Once softened, drain the noodles and add to the pan. Stir them in so they’re evenly dispersed with the veggies and prawns.
- Serve in large bowls with a side of crushed peanuts and a wedge of lemon or lime.