One-Pan Seafood & Vegetable Poke Bowl
#SeafoodRecipe #LegumeRecipe #VegetableRecipe #SeafoodVeggiePoke #Pan-FriedSeafoodVeggiePoke #HealthyMeal
It seems like the perfect time to use up the mixed vegetables I had leftover from making poke previously and stored in the freezer. I also have some octopus and bamboo shoots, plus frozen shrimp, so instead of the double or triple-step process of stir-frying one thing and then another, I’ve created a straightforward ‘Seafood & Vegetable Poke’ all in a single pan. This healthy poke features mixed vegetables, green beans, peas, and chickpeas, along with octopus and shrimp. For carbohydrates, I’m adding ‘Grainbow Beef’ and Gondeure fried rice. This recipe is designed for convenience, delivering a nutritious and delicious meal with minimal effort.
Ingredients
- Mixed vegetables 300g
- Bamboo shoots 200g
- Octopus 200g
- Frozen cocktail shrimp 20 pcs
- Peas 3 Tbsp
- Green beans 80g
- Chickpeas 4 Tbsp
- Gondeure fried rice 120g
- Grainbow Beef 400g
- Minced garlic 2 Tbsp
- Garlic herb salt 1 tsp
- Black pepper 1 tsp
- Dried basil 1 tsp
- Sichuan pepper powder 1 tsp (optional)
- Olive oil
- Cooked soybeans 3 beans (for garnish)
- Black olives 3 pcs (for garnish)
Mixed Vegetable Ingredients (Example)
- Mushrooms (e.g., button mushrooms)
- Mushrooms (e.g., button mushrooms)
Cooking Instructions
Step 1
Heat a large pan over medium heat and add a generous amount of olive oil. Add the minced garlic and stir-fry until fragrant. Be careful not to burn the garlic.
Step 2
Add the green beans, chickpeas, and frozen mixed vegetables to the pan. Season with garlic herb salt, black pepper, and dried basil. Stir-fry until the vegetables are slightly tender. The mixed frozen vegetables used here were personally chopped and frozen, containing colorful bell peppers and button mushrooms cut into cubes. These were also used in the previous poke recipe.
Step 3
Once the vegetables are stir-fried, add the thawed cocktail shrimp, cut octopus, and bamboo shoots. Stir-fry everything together. As seafood is added, some moisture will be released.
Step 4
For a touch of spiciness, add Sichuan pepper powder. Continue to stir-fry until the shrimp and octopus are fully cooked. At this point, you have a delicious seafood and vegetable stir-fry. To make it a poke, you’d typically serve this over rice. However, for an even simpler approach, we’ll combine the fried rice directly into the pan for a one-dish poke.
Step 5
Similar to how ‘Grainbow Beef’ is made, which involves stir-frying grains, beans, vegetables, and finely minced beef, we will incorporate the Grainbow Beef and Gondeure fried rice into the same pan. Add them and stir-fry together over high heat.
Step 6
The oil and moisture can prevent the rice from becoming fluffy. To ensure a drier texture, switch to medium heat and continue stir-frying, allowing the moisture to evaporate.
Step 7
Your Seafood & Vegetable Poke is now complete! Garnish with cooked soybeans and black olives. While traditionally poke involves preparing components separately and assembling them, this one-pan method results in a dish that is essentially a delicious fried rice. It’s a satisfying and flavorful meal that is surprisingly simple to make, offering a wonderful alternative to more labor-intensive preparations.
