Fast and Easy Scallop Stir Fry for One
Quick, flavorful, and perfectly portioned, this Fast and Easy Scallop Stir Fry for One is the ultimate solution for a speedy yet sophisticated meal. Tender sea scallops are seared to golden perfection, then tossed with vibrant vegetables like broccoli, carrots, and red bell peppers in a savory soy-oyster sauce infused with garlic and fresh ginger. With just 20 minutes from prep to plate, this recipe marries simple techniques with bold Asian-inspired flavors, all served atop fluffy white rice. Ideal for solo diners looking for a healthy, protein-packed dinner, this stir fry is an easy one-pan dish that transforms weeknight cooking without sacrificing taste or nutrition.
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Recipe Information
Ingredients
- 6 pieces small sea scallops
- 2 tablespoons soy sauce
- 1 tablespoon oyster sauce
- 1 teaspoon sesame oil
- 1 teaspoon cornstarch
- 2 tablespoons water
- 1 tablespoon vegetable oil
- 2 cloves garlic
- 1 teaspoon fresh ginger
- 1 small carrot
- 1 cup broccoli florets
- 0.5 whole red bell pepper
- 1 stalk green onion
- 1 cup cooked white rice
Instructions
Rinse the sea scallops under cold water and pat dry with paper towels.
In a small bowl, combine the soy sauce, oyster sauce, sesame oil, cornstarch, and water. Whisk until smooth. Set this sauce mixture aside.
Mince the garlic and grate the ginger. Thinly slice the carrot, chop the broccoli florets into bite-sized pieces, slice the red bell pepper into thin strips, and finely chop the green onion.
Heat the vegetable oil in a large nonstick skillet or wok over medium-high heat.
Add the scallops to the hot pan in a single layer. Sear them for about 1 minute on each side until golden brown. Remove the scallops from the pan and set aside.
In the same pan, add the garlic and ginger and stir-fry for about 30 seconds until fragrant.
Add the carrot, broccoli, and red bell pepper to the pan. Stir-fry for 3-4 minutes until the vegetables are tender-crisp.
Return the scallops to the pan and pour the sauce mixture over the scallops and vegetables. Stir well to coat everything evenly. Cook for another 1-2 minutes until the sauce thickens and the scallops are cooked through.
Remove from heat and garnish with chopped green onions.
Serve the scallop stir fry over a bed of cooked white rice. Enjoy your meal!
Nutrition Facts
Calories |
635 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 28.5 g | 37% | |
| Saturated Fat | 4.2 g | 21% | |
| Polyunsaturated Fat | 14.4 g | ||
| Cholesterol | 26 mg | 9% | |
| Sodium | 2388 mg | 104% | |
| Total Carbohydrate | 68.8 g | 25% | |
| Dietary Fiber | 6.5 g | 23% | |
| Total Sugars | 5.6 g | ||
| Protein | 27.2 g | 54% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 127 mg | 10% | |
| Iron | 4.3 mg | 24% | |
| Potassium | 771 mg | 16% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
