I spent most of today studying nutrition; reading about shellfish and essential fatty acids, and ultimately getting hungrier by the moment. I do love fish, but I wasn't brought up in a family that ate fish regularly (or at all for that matter.) Therefore I usually struggle to know exactly how to cook fish properly. Today I was determined that I was going to try something different and make a simple seafood dish. So around noon I headed to the local fishmonger, only to find that it was closed on Sundays. A few more minutes of walking and I found myself at Waitrose. I scoured the fish counter, freezer section and then the canned fish section and brought home 1 can of lump white crab meat and determined that I would find a nutritious recipe that used that 1 can of crab meat and made a full meal.
Stir Fried Crab with Soba Noodles
1 portion of Soba Noodles (they usually come 3 portions to a package)
2 teaspoons olive oil
1 clove of garlic, chopped
1/4 teaspoon of chopped fresh ginger
1/2 red pepper roughly chopped
3 salad onions chopped into rounds, keep the green part separate from the whites
80 grams (about 1/2 cup) mange tout (snow peas) chopped into 1/2 inch pieces
1 can crab white meat drained
Juice from 1/2 an orange
1 teaspoon tamari soy sauce (tamari soy sauce has a richer flavor than regular soy sauce so you need less of it)
red pepper flakes to taste
Boil 1 liter of water and add 1 teaspoon of olive oil to it. Cook the Soba noodles for 5 -6 minutes. Drain the noodles and rinse them in cold water. Keep them in cold water until you are ready to use.
Heat the remaining teaspoon of oil and add the garlic and ginger on medium heat. Saute for 1-2 minutes. Add the mange tout, red peppers and the white parts of the salad onions. Saute for another 2 minutes or until the mange tout are cooked but still crunchy. Stir in the crab meat. Add the soy sauce and orange juice to the pan. Turn the heat down to low. Add the cooked soba noodles and heat until everything is hot.
Sprinkle with the green part of the the salad onions and serve with red pepper flakes.
Cooking time: 15 minutes
Active time: 9 minutes