High Protein Savory Seafood Stir-Fry
Dive into the deliciously healthy world of this High Protein Savory Seafood Stir-Fry, a vibrant, quick-cooking recipe brimming with fresh flavors and packed with nutritious goodness! Perfect for seafood lovers, this dish combines tender shrimp and scallops with crisp broccoli, snap peas, and red bell peppers, all coated in a delectable soy-oyster sauce infused with garlic and ginger. Ready in just 35 minutes, this high-protein stir-fry achieves the perfect balance between convenience and gourmet flair, making it an ideal choice for busy weeknights or a wholesome dinner for two. Garnished with green onions and sesame seeds for a burst of flavor, this stir-fry is delicious on its own or paired with brown rice or quinoa for a complete, satiating meal.
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Recipe Information
Ingredients
- 12 pieces Large shrimp, peeled and deveined
- 8 large pieces Scallops
- 2 tablespoons Olive oil
- 3 pieces Garlic cloves, minced
- 1 teaspoon Fresh ginger, minced
- 1 medium Red bell pepper, sliced
- 2 cups Broccoli florets
- 1 cup Snap peas
- 3 tablespoons Low-sodium soy sauce
- 1 tablespoon Oyster sauce
- 1 teaspoon Cornstarch
- 2 tablespoons Water
- 2 pieces Green onions, chopped
- 1 tablespoon Sesame seeds
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
Instructions
Prepare the seafood by rinsing the shrimp and scallops under cold water and patting them dry with a paper towel.
In a small bowl, mix soy sauce, oyster sauce, cornstarch, and water to form a sauce mixture. Set aside.
Heat 1 tablespoon of olive oil in a large non-stick skillet or wok over medium-high heat. Add the minced garlic and ginger, stirring for about 30 seconds until fragrant.
Add the shrimp and scallops to the skillet, season with salt and black pepper, and cook for about 3-4 minutes until the seafood is opaque and cooked through. Remove them from the skillet and set aside.
In the same skillet, add the remaining tablespoon of olive oil. Toss in the sliced red bell pepper, broccoli florets, and snap peas. Stir-fry for 5-6 minutes until the vegetables are tender-crisp.
Return the cooked shrimp and scallops to the skillet with the vegetables. Give the sauce mixture a quick stir and pour it over the seafood and vegetables.
Stir everything together for another 2-3 minutes until the sauce thickens and coats everything well.
Garnish the stir-fry with chopped green onions and sesame seeds before serving.
Serve hot, either on its own or with a side of brown rice or quinoa for a complete meal.
Nutrition Facts
Calories |
1052 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 36.5 g | 47% | |
| Saturated Fat | 6.0 g | 30% | |
| Polyunsaturated Fat | 5.4 g | ||
| Cholesterol | 460 mg | 153% | |
| Sodium | 5771 mg | 251% | |
| Total Carbohydrate | 57.9 g | 21% | |
| Dietary Fiber | 13.1 g | 47% | |
| Total Sugars | 13.6 g | ||
| Protein | 124.6 g | 249% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 382 mg | 29% | |
| Iron | 11.1 mg | 62% | |
| Potassium | 1938 mg | 41% | |
*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.
