Scallop Stir-Fry Recipe

Rating 4

This saucy seafood stir-fry from our Test Kitchen features scallops, curry, ginger and a colorful medley of vegetables.

This recipe is:

Healthy

Quick

Diabetic Friendly

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Scallop Stir-Fry Recipe
  • Prep/Total Time: 15 min.
  • Yield: 3 Servings
5 10 15

Ingredients

  • 12 ounces fresh or frozen sea scallops, thawed
  • 1 tablespoon cornstarch
  • 1 teaspoon sugar
  • 1/4 teaspoon salt
  • 1 cup water
  • 2 teaspoons reduced-sodium soy sauce
  • 2 medium carrots, thinly sliced
  • 3 celery ribs, thinly sliced
  • 3 teaspoons canola oil, divided
  • 4 ounces fresh mushrooms, quartered
  • 4 green onions, cut into 1-inch pieces
  • 4 garlic cloves, minced
  • 1 teaspoon curry powder
  • 2 teaspoons minced fresh gingerroot
  • Hot cooked rice, optional

Directions

  • If scallops are large, cut in half and set aside. In a small bowl, combine the cornstarch, sugar and salt. Stir in water and soy sauce until smooth; set aside.
  • In a nonstick skillet, saute carrots and celery in 1-1/2 teaspoons hot oil for 4 minutes. Add mushrooms and green onions; stir-fry for 2-3 minutes or until crisp-tender. Add the garlic, curry powder and ginger; stir-fry for 1 minute longer. Remove vegetable mixture and set aside.
  • In the same skillet, stir-fry scallops in remaining oil for 2-3 minutes or until scallops turn opaque. Stir sauce and add to the pan. Bring to a boil; cook and stir for 1-2 minutes or until thickened. Return vegetables to the pan; heat through. serve over hot cooked rice if desired. Yield: 3 servings.

Nutritional Analysis: One serving (1 cup stir-fry mixture, calculated without rice) equals 213 calories, 6 g fat (trace saturated fat), 37 mg cholesterol, 581 mg sodium, 18 g carbohydrate, 3 g fiber, 22 g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable, 1/2 starch.

Originally published as Scallop Stir-Fry in Light & Tasty April/May 2004, p12

Tip

Scallops

A member of the bivalve mollusk family, scallops are commonly found in two groups---the sea scallop, yielding 10-20 per pound, or the much smaller bay scallop, yielding 60-90 per pound. Scallops are usually available shucked, sold fresh or frozen and range in color from pale beige to creamy pink. Scallops can be broiled, grilled, pan-fried or deep-fried and cook in a matter of minutes.

Light-Bodied White Wine

Enjoy this recipe with a light-bodied white wine such as Sauvignon Blanc or Pinot Grigio.

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Reviews for Scallop Stir-Fry

Scallop Stir-Fry

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(1-2) of 2 reviews

Reviewed on Jan. 09, 2011 by gardenerbowler

I love scallops so when I saw this recipe in the magazine I knew I had to make it. I was not disappointed. Definitely a keeper.

Reviewed on Feb. 07, 2010 by char04

Very easy and quick to make. Will make it again.

 
 

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