Eat Like an Olympian: Seafood Ragout Delight

A refreshing ragout with a lightly flavoured milk base accompanied with fresh seafood. (Good for five servings)
Seafood Ragout Delight


  • 20g Modified Starch
  • 10g Bullion Chicken Powder
  • 3g Mixed Herbs
  • 300ml Low Fat Milk
  • 200g Prawns (Deveined and shelled) 
  • 150g Squid Tube (Sliced into rings)
  • 150g Fish Fillet
  • 15g Tomato Paste
  • 4 Tomatoes (Chopped)
  • 2 Onions (Chopped)
  • 5 Cloves of Garlic (Chopped) 
  • 30g Plain Flour
  • 20ml Canola Oil
  • Salt & Pepper


  1. Marinate prawns, squid and fish fillet with salt and pepper. Thinly coat with flour.
  2. Heat a skillet pan with 10ml of canola oil, over medium heat. Add marinated seafood and sear on both sides.
  3. Remove cooked seafood.
  4. Add the remaining 10ml of canola oil to the pan and under medium heat, sweat the garlic and the onions till translucent.
  5. Add the mixed herbs and tomato paste. Reduce to low heat and cook for about 5 minutes.
  6. Add milk to the pan and bring to a boil.
  7. Add the chopped tomatoes.
  8. Slowly mix the starch mixture (modified starch and 10ml water) into the hot stock until it thickens slightly.
  9. Add in chicken powder and cooked seafood and bring back to a boil.
  10. Season with salt and pepper.

Per Serving 150 cals, 3.4g fat, 17.3g protein, 12.6g carbs

Come Games day, close to 21,000 meals will be prepared daily for 5500 athletes and officials from 205 countries. “Singapore Flavour” is a special treat for athletes to sample authentic local hawker fare that has not been modified to meet their nutritional requirements.

Art Direction by Jasmine Tan
Photography by John Heng

Recipes by Kenneth Francisco
Head of Food and Beverage & David Leong
Head of Catering for the Youth Olympic Village

See the other 2 recipes - Braised Lamb in Tomato & Olive Sauce and Yoghurt & Granola Craze!

    Jul 6, 2010
    Kenneth Francisco
    John Heng
    Jasmine Tan
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