Quick Wok / Saute Techniques Recipe

From Dorothy McNett's Recipe Book.

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Quick Wok / Saute Techniques

From Dorothy McNett's recipes at www.dorothymcnett.com. This is purposely written open-ended so that you can cook any vegetables and fish pieces or prawns so quickly and easily for Busy People with great appetites for real and natural food! You will need an Asian style wok or stir-fry pan, or a fairly large heavy bottomed saute pan.

onions, garlic, carrots, zucchini, potatoes, etc. etc. etc.
corn, safflower, grapeseed or peanut oil
fresh fish and/or prawns, etc.
sea salt
freshly ground pepper
herbs, fresh or dried
hot sauce or other flavor sauce or seasonings, as desired
fresh baby greens for the presentation

Choose your vegetable or vegetables. Slice or chop them in fairly even sizes and shapes, slicing slightly on the angle to preserve more of the natural flavors. Likewise cut or slice the fish into slivers or chunks. Prawns can be left whole but need to be peeled and deveined. Heat pan, adding the oil of choice and heat but not to the smoking point. Add the vegetables and cook and stir over medium high heat several minutes, or even up to 10 minutes if using firm vegetables such as potatoes and such. Sprinkle the fish with salt and pepper and herbs. Add the fish to the hot pan and cook and stir several minutes to cook but be careful not to overcook the fish. If you have a lot of vegetables in the pan, remove most of them to a platter before adding the fish to make it easier to cook the fish pieces without breaking them up too much. Add the hot sauce or other seasonings. Arrange baby green on a serving platter and place the vegetables and fish on top. Serve!

Recipe created 2011-07-18.

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