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 as vibrant as it is delicious? Our Sea Scallop Stir-Fry is the perfect blend of fresh ingredients and bold flavors, making it an ideal choice for lunch or dinner. In just 30 minutes, you can whip up a meal that not only tantalizes your taste buds but also keeps your dietary preferences in mind, as it’s completely dairy-free!

This dish features succulent sea scallops, which are known for their sweet, delicate flavor and tender texture. Paired with crisp asparagus, colorful red bell peppers, and aromatic garlic, each bite is a delightful explosion of taste. The addition of Oriental-flavor ramen noodles brings a satisfying heartiness to the dish, while a zesty sauce made from soy sauce, lemon juice, and sesame oil ties everything together beautifully.

Whether you’re looking to impress guests or simply treat yourself to a gourmet meal at home, this Sea Scallop Stir-Fry is sure to become a favorite. With a caloric breakdown that balances protein, fats, and carbohydrates, you can enjoy a nutritious meal without compromising on flavor. 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 
  • cloves garlic 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 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%