Scallop Stir-Fry

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

Suggestions


Are you looking for a quick and delicious meal that’s both satisfying and healthy? Look no further than this delightful Scallop Stir-Fry! Perfect for lunch or dinner, this dish brings together the fresh flavors of crisp asparagus and vibrant red bell peppers, all tossed with tender sea scallops. In just 28 minutes, you can create a colorful and nutritious meal that serves four, making it ideal for family gatherings or a cozy dinner with friends.

This recipe is not only dairy-free but also packed with protein, making it a great choice for those who are health-conscious. The combination of sesame oil and soy sauce adds a rich depth of flavor, while the hint of red pepper sauce gives it a delightful kick. Plus, the Oriental-flavor ramen noodles provide a satisfying base that complements the fresh vegetables and succulent scallops beautifully.

Whether you’re a seasoned cook or a kitchen novice, this Scallop Stir-Fry is easy to prepare and sure to impress. With its vibrant colors and enticing aromas, it’s a dish that will awaken your taste buds and leave you craving more. So grab your wok, and let’s get cooking!

Ingredients

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

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%