Mediterranean Stir Fry

Mediterranean Stir Fry

This Mediterranean twist on a classic Asian recipe incorporates strong and intense flavours in order to create a delicious dish which is quick an simple to make.

Categories: Fish

Serves: 4 Preparation time: 10 mins Cooking time: 15 mins



  • 8 sprays M & L Spray
  • 3 red peppers
  • 1 bulb fennel
  • 2 cloves garlic, crushed
  • 1 tsp fresh oregano, chopped
  • 1 small bunch flat leaf parsley, chopped
  • 350g raw, deveined king prawns
  • 50ml white wine
  • 6 slices Parma ham, chopped


  1. Chop the peppers and fennel into 2cm cubes.
  2. Spray a large pan with the Mild & Light Spray and put over a moderate heat.
  3. Add the garlic, fennel and peppers and cook for 5 minutes.
  4. Add the king prawns, white wine and oregano and cook for another 5-7 minutes, or until the wine has evaporated.
  5. Season with salt and pepper.
  6. Just before serving, add the fresh parsley and chopped Parma ham.

Cook with:

Mild & Light Olive Oil Spray

100% natural and, unlike other spray oil, with NO added water, alcohol, emulsifiers, antioxidants or aerosol propellant. Ideal for stir-frying, toasting sandwiches or cooking pancakes.

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