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


Discover the vibrant flavors of the sea with our Soy Citrus Scallops with Soba Noodles, a delightful dish that strikes the perfect balance between healthy and satisfying. With a health score of 62, this gluten-free and dairy-free recipe is not just a feast for the eyes, but a nourishing addition to your meal repertoire. Ready in a brisk 20 minutes, it's an ideal choice for lunch, dinner, or any occasion where you want to impress your guests with minimal effort.

The star of this dish is the succulent sea scallops, marinated in a tantalizing blend of dark sesame oil, honey, and fresh ginger, which impart a wonderful depth of flavor. Paired with the nutty undertones of soba noodles, each bite leaves you craving more. The chili garlic sauce adds a delightful kick, making it a well-rounded meal that pleases a variety of palates. Top it off with the refreshing crunch of steamed peas drizzled in a zesty vinaigrette, and you have a dish that not only tastes great but is also very healthy.

Whether you’re looking for a quick weeknight dinner or a stunning dish for your next gathering, Soy Citrus Scallops with Soba Noodles will elevate your dining experience. Dive into this culinary adventure and let the flavors transport you!

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 green onions thinly sliced
  • tablespoon honey 
  • tablespoons soya sauce low-sodium
  • tablespoon orange juice fresh
  • tablespoon rice vinegar 
  • 0.1 teaspoon salt 
  • pound sea scallops 
  • cups soba 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