Soy Citrus Scallops with Soba Noodles

Gluten Free
Dairy Free
Very Healthy
Health score
62%
Soy Citrus Scallops with Soba Noodles
20 min.
4
720kcal

Suggestions

Looking for a quick, delicious, and healthy meal option that's sure to impress? Look no further than this Soy Citrus Scallops with Soba Noodles recipe! With a recipe health score of 62, this dish is not only tasty but also packed with nutrients to keep you feeling your best. Plus, it's gluten-free, dairy-free, and very healthy, making it a perfect option for those with dietary restrictions or anyone looking to eat a bit more mindfully.

This recipe is a breeze to whip up, ready in just 20 minutes, and serves four, making it a fantastic choice for a weeknight dinner or a lunch to power you through your day. Each serving comes in at a satisfying 720 calories, providing you with a well-balanced meal that won't leave you feeling weighed down.

The star of this dish is, of course, the scallops, which are marinated in a mouth-watering blend of soy sauce, citrus, and chili garlic sauce, then quickly seared to perfection. They're served alongside soba noodles, tossed with green onions and a hint of salt, adding a delightful texture and flavor contrast. And for an extra burst of freshness and color? Top the dish with a side of steamed peas vinaigrette, a simple yet elegant accompaniment that complements the scallops beautifully.

With its vibrant flavors, beautiful presentation, and health-conscious credentials, Soy Citrus Scallops with Soba Noodles is a recipe you'll want to add to your repertoire. Whether you're a seasoned home cook or just starting out, this dish is a testament to the idea that healthy eating doesn't have to be boring or complicated. So why not give it a try and elevate your dining experience tonight?

Ingredients

  • 0.3 teaspoon sriracha (such as Lee Kum Kee)
  • tablespoon sesame oil dark divided
  • 0.5 teaspoon ginger fresh minced peeled
  • 0.3 cup spring onion thinly sliced
  • tablespoon honey 
  • tablespoons soy sauce low-sodium
  • tablespoon orange juice fresh
  • tablespoon rice vinegar 
  • 0.1 teaspoon salt 
  • pound scallops 
  • cups bulgar wheat hot cooked uncooked ( 6 ounces buckwheat noodles)

Equipment

  • frying pan
  • whisk
  • baking pan

Directions

  1. Combine first 6 ingredients and 1 teaspoon oil in a shallow baking dish; add scallops to dish in a single layer. Marinate 4 minutes on each side.
  2. Heat remaining 2 teaspoons oil in a large skillet over medium-high heat.
  3. Remove scallops from dish, reserving marinade.
  4. Add scallops to pan; saut 1 minute on each side or until almost done.
  5. Remove scallops from pan; keep warm.
  6. Place remaining marinade in pan; bring to a boil. Return scallops to pan; cook 1 minute. Toss noodles with salt and green onions.
  7. Place 1 cup noodle mixture on each of 4 plates. Top each serving with about 3 scallops, and drizzle with 1 tablespoon sauce.
  8. Steamed peas vinaigrette: Steam 1 cup snow peas and 1 cup trimmed sugar snap peas, covered, 3 minutes or until crisp-tender.
  9. Combine with 1/3 cup thinly sliced radishes.
  10. Combine 1 tablespoon rice vinegar, 1 tablespoon soy sauce, 2 teaspoons canola oil, 1 1/2 teaspoons mirin, 1/4 teaspoon black pepper, and 1/8 teaspoon kosher salt; stir with a whisk.
  11. Pour over peas mixture; toss.

Nutrition Facts

Calories720kcal
Protein19.62%
Fat11.66%
Carbs68.72%

Properties

Glycemic Index
63.32
Glycemic Load
56.95
Inflammation Score
-9
Nutrition Score
36.377390897792%

Flavonoids

Eriodictyol
0.01mg
Hesperetin
0.51mg
Naringenin
0.09mg
Kaempferol
0.09mg
Quercetin
26.82mg

Nutrients percent of daily need

Calories:720.28kcal
36.01%
Fat:9.89g
15.22%
Saturated Fat:1.91g
11.93%
Carbohydrates:131.17g
43.72%
Net Carbohydrates:113.89g
41.41%
Sugar:4.93g
5.48%
Cholesterol:27.22mg
9.07%
Sodium:967.61mg
42.07%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:37.45g
74.9%
Manganese:2.3mg
114.9%
Magnesium:427.9mg
106.97%
Phosphorus:992.06mg
99.21%
Copper:1.91mg
95.59%
Fiber:17.28g
69.13%
Vitamin B3:12.93mg
64.63%
Vitamin B2:0.78mg
45.69%
Selenium:28.79µg
41.13%
Zinc:5.25mg
34.97%
Potassium:1086.32mg
31.04%
Vitamin B12:1.6µg
26.65%
Iron:4.46mg
24.77%
Vitamin B5:2.4mg
23.95%
Vitamin B6:0.47mg
23.31%
Folate:79.83µg
19.96%
Vitamin K:13.42µg
12.78%
Vitamin B1:0.19mg
12.78%
Calcium:46.61mg
4.66%
Vitamin C:3.34mg
4.05%
Vitamin A:74.21IU
1.48%
Source:My Recipes