Protein Scallop Stir Fry Delight

Protein Scallop Stir Fry is a vibrant and nutritious dish that brings together the delicate flavors of scallops with a medley of fresh vegetables. This American-inspired seafood stir fry is perfect for those looking to enjoy a high-protein meal while...

Category: Seafood

Difficulty

Medium

Servings

Time

Required Materials

Large skillet or wok
Measuring cups and spoons
Spatula or wooden spoon

Ingredients used

1 cup bell peppers, sliced (red and yellow)
1 cup snap peas
1 lb sea scallops

1 tablespoon olive oil
1 tablespoon sesame oil
1 tablespoon sesame seeds (for garnish)

1 teaspoon ginger, grated
2 cups broccoli florets
2 tablespoons low-sodium soy sauce

3 cloves Garlic, minced
Salt and pepper to taste

Preparation method

In a large skillet or wok, heat the olive oil over medium-high heat. Add the minced garlic and grated ginger, sautéing for about 30 seconds until fragrant.

Add the scallops to the skillet, seasoning with salt and pepper. Cook for about 2-3 minutes on each side until they are golden brown and cooked through. Remove the scallops from the skillet and set aside.

In the same skillet, add the broccoli, bell peppers, and snap peas. Stir-fry for about 4-5 minutes until the vegetables are tender-crisp. Return the scallops to the skillet, add the soy sauce and sesame oil, and toss everything together for another minute. Garnish with sesame seeds before serving.

Nutritional Table

Component	Amount
Calories	250
Proteins	30g
Carbohydrates	12g
Fats	10g
Sugar	3g
Cholesterol	60mg
Fiber	4g
Sodium	500mg
Serving	1 serving

Allergenic Ingredients

Shellfish (scallops)
Soy (soy sauce)

Ingredients That Can Be Substituted

Chicken breast (for a non-seafood option)
Tofu (for a vegetarian option)
Quinoa (as a base instead of rice)

Written by violeta

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