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.

Nutriscore Rating: 70/100

Prep Time:20 mins

Cook Time:10 mins

Total Time:30 mins

Servings: 4

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

Directions

Step 1

Rinse the sea scallops under cold water and pat them dry using paper towels. Season with salt and black pepper, then set aside.

Step 2

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.

Step 3

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.

Step 4

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.

Step 5

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.

Step 6

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.

Step 7

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.

Step 8

Remove from heat and garnish with chopped green onions. Serve hot over steamed rice or noodles of your choice.

Nutrition Facts

Serving size	1081.4 grams (1081.4g)

Amount per serving	% Daily Value*
Calories	1060

Total Fat 44.90g	58%
Saturated Fat 6.50g	33%
Polyunsaturated Fat 22.70g
Cholesterol 186mg	62%
Sodium 6479mg	282%
Total Carbohydrate 64.40g	23%
Dietary Fiber 12.40g	44%
Total Sugars 12.70g
Protein 109.20g	218%

Vitamin D 0IU	0%
Calcium 276mg	21%
Iron 8mg	43%
Potassium 2371mg	50%

*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.

Source of Calories

Fat: 36.8%

Protein: 39.8%

Carbs: 23.5%