Scallop and Veggies Stir Fry
Bursting with vibrant colors and fresh flavors, this Scallop and Veggies Stir Fry is a quick and healthy dinner that’s ready in just 30 minutes. Succulent sea scallops are perfectly seared to a golden brown and paired with crunchy broccoli, sweet red bell peppers, tender carrots, and crisp snow peas, all tossed in a savory, aromatic sauce made with soy sauce, oyster sauce, and a touch of sesame oil. Infused with garlic and ginger, this stir fry is a simple yet elegant dish that’s perfect for busy weeknights or special occasions. Serve it over steamed rice or noodles for a complete, restaurant-quality meal that’s packed with protein, vibrant vegetables, and bold flavors.
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Recipe Information
Ingredients
- 1 pound sea scallops
- 2 cups broccoli florets
- 1 medium red bell pepper
- 1 large carrot
- 1 cup snow peas
- 3 cloves garlic
- 1 tablespoon ginger
- 3 tablespoons soy sauce
- 1 tablespoon oyster sauce
- 1 teaspoon sesame oil
- 2 tablespoons vegetable oil
- 1 teaspoon cornstarch
- 2 tablespoons water
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 2 stalks green onions
Instructions
Rinse the sea scallops under cold water and pat them dry using paper towels. Season with salt and black pepper, then set aside.
Cut the broccoli into bite-sized florets. Julienne the red bell pepper and carrot. Trim the ends of the snow peas. Mince the garlic and grate the ginger. Set all prepared ingredients aside.
In a small bowl, mix together the soy sauce, oyster sauce, sesame oil, cornstarch, and water until smooth. This will be the stir-fry sauce.
Heat 1 tablespoon of vegetable oil in a large skillet or wok over medium-high heat. Once hot, add the scallops and sear for 2 minutes on each side until they are golden brown and just cooked through. Remove the scallops from the pan and set aside.
Add the remaining 1 tablespoon of vegetable oil to the same pan. Toss in the garlic and ginger, stirring for about 30 seconds until aromatic.
Add the broccoli, red bell pepper, carrot, and snow peas to the pan. Stir-fry the vegetables for 4-5 minutes, ensuring they retain a slight crunch.
Return the seared scallops to the pan with the vegetables. Pour in the prepared stir-fry sauce and stir everything together, ensuring the scallops and vegetables are evenly coated. Cook for another 1-2 minutes until the sauce thickens slightly.
Remove from heat and garnish with chopped green onions. Serve hot over steamed rice or noodles of your choice.
Nutrition Facts
Calories |
274 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 11.1 g | 14% | |
| Saturated Fat | 1.5 g | 7% | |
| Polyunsaturated Fat | 5.5 g | ||
| Cholesterol | 49 mg | 16% | |
| Sodium | 1704 mg | 74% | |
| Total Carbohydrate | 12.0 g | 4% | |
| Dietary Fiber | 3.5 g | 12% | |
| Total Sugars | 4.4 g | ||
| Protein | 30.0 g | 60% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 78 mg | 6% | |
| Iron | 2.0 mg | 11% | |
| Potassium | 636 mg | 14% | |
*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.
