Scallop Stir-Fry

Dairy Free
Health score
16%
Scallop Stir-Fry
28 min.
4
229kcal

Suggestions


Are you ready to elevate your lunch or dinner experience with a delightful Scallop Stir-Fry? This quick and easy recipe is not only dairy-free but also packed with vibrant flavors and nutritious ingredients. In just 28 minutes, you can whip up a dish that serves four, making it perfect for family meals or entertaining guests.

The star of this dish is the tender sea scallops, which are complemented by crisp asparagus and sweet red bell peppers. The combination of fresh vegetables adds a burst of color and texture, while the aromatic garlic and onion create a savory base that enhances the overall flavor profile. With the addition of a zesty sauce made from soy sauce, lemon juice, and sesame oil, each bite is a harmonious blend of tastes that will leave your taste buds dancing.

Not only is this Scallop Stir-Fry delicious, but it also boasts a balanced caloric breakdown, making it a healthy choice for any meal. Whether you're looking for a satisfying main course for dinner or a light yet filling lunch, this dish is sure to impress. So grab your wok or frying pan, and let’s get cooking!

Ingredients

  • ounces japanese ramen noodles 
  • tablespoon vegetable oil 
  • 0.8 pound asparagus cut into 1-inch pieces (2 1/2 cups)
  • large bell pepper red cut into thin strips
  • 0.3 cup onion chopped
  •  garlic clove finely chopped
  • 0.8 pound scallops cut in half
  • tablespoon soya sauce 
  • tablespoons juice of lemon 
  • teaspoon sesame oil 
  • 0.3 teaspoon hot sauce red

Equipment

  • frying pan
  • wok

Directions

  1. Reserve seasoning packet from noodles. Cook and drain noodles as directed on package.
  2. While noodles are cooking, heat olive oil in wok or 12-inch skillet over high heat.
  3. Add asparagus, bell pepper, onion and garlic; stir-fry 2 to 3 minutes or until vegetables are crisp-tender.
  4. Add scallops; stir-fry until white.
  5. Mix contents of seasoning packet, soy sauce, lemon juice, sesame oil and pepper sauce; stir into scallops mixture. Stir in noodles; heat through.

Nutrition Facts

Calories229kcal
Protein26.42%
Fat32.31%
Carbs41.27%

Properties

Glycemic Index
45.75
Glycemic Load
7.49
Inflammation Score
-9
Nutrition Score
19.846521605616%

Flavonoids

Eriodictyol
0.37mg
Hesperetin
1.09mg
Naringenin
0.1mg
Luteolin
0.25mg
Isorhamnetin
5.35mg
Kaempferol
1.26mg
Myricetin
0.03mg
Quercetin
14.07mg

Nutrients percent of daily need

Calories:228.56kcal
11.43%
Fat:8.41g
12.93%
Saturated Fat:2.44g
15.27%
Carbohydrates:24.16g
8.05%
Net Carbohydrates:20.77g
7.55%
Sugar:4.36g
4.85%
Cholesterol:20.41mg
6.8%
Sodium:1028.34mg
44.71%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:15.47g
30.94%
Vitamin C:61.6mg
74.67%
Vitamin K:45.06µg
42.92%
Vitamin A:1932.97IU
38.66%
Phosphorus:375.92mg
37.59%
Folate:104.99µg
26.25%
Vitamin B1:0.38mg
25.38%
Selenium:15.32µg
21.88%
Vitamin B12:1.25µg
20.87%
Iron:3.33mg
18.52%
Manganese:0.36mg
18.16%
Vitamin B6:0.32mg
16.04%
Vitamin E:2.24mg
14.91%
Potassium:508.96mg
14.54%
Vitamin B3:2.91mg
14.53%
Vitamin B2:0.24mg
13.83%
Fiber:3.4g
13.59%
Copper:0.24mg
12%
Magnesium:44.07mg
11.02%
Zinc:1.57mg
10.49%
Vitamin B5:0.65mg
6.53%
Calcium:40.94mg
4.09%