Sea Scallop Stir-Fry

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

Suggestions


Are you ready to elevate your weeknight dinners with a dish that’s not only quick to prepare but also bursting with flavor? Look no further than this delightful Sea Scallop Stir-Fry! Perfectly suited for lunch or dinner, this dairy-free recipe is a fantastic way to enjoy the delicate taste of sea scallops paired with vibrant, crisp vegetables.

In just 30 minutes, you can whip up a meal that serves four, making it ideal for family gatherings or a cozy dinner with friends. The combination of tender asparagus, sweet red bell pepper, and aromatic garlic creates a colorful medley that complements the succulent scallops beautifully. With a hint of soy sauce, zesty lemon juice, and a touch of sesame oil, each bite is a harmonious blend of savory and tangy flavors that will leave your taste buds dancing.

Not only is this dish delicious, but it’s also a healthy option, clocking in at just 229 calories per serving. The balance of protein, healthy fats, and carbohydrates makes it a satisfying choice for anyone looking to enjoy a nutritious meal without sacrificing taste. So, grab your wok and get ready to impress your loved ones with this quick and easy Sea Scallop Stir-Fry that’s sure to become a new favorite in your culinary repertoire!

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
  • cloves garlic 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 reserved seasoning packet, the soy sauce, lemon juice, sesame oil and pepper sauce; stir into scallop 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%