Stir-Fried Scallops And Vegetables
A quick, flavorful stir-fry featuring tender scallops and crisp vegetables, coated in a savory sauce with toasted walnuts for added crunch. Perfect for seafood lovers.
Ingredients
- 1/2 cup water
- 1 tablespoon cornstarch ⓘ
- 2 tablespoons dry sherry ⓘ
- 2 tablespoons low-sodium teriyaki sauce ⓘ
- 1/2 teaspoon chicken-flavored bouillon granules
- 1/2 teaspoon ground cumin ⓘ
- 1/2 teaspoon ground ginger ⓘ
- 4 ounces fresh snow pea pods ⓘ
- Vegetable cooking spray ⓘ
- 1 teaspoon vegetable oil ⓘ
- 3/4 cup fresh corn cut from cob ⓘ
- 6 green onions
- 1 tablespoon minced garlic
- 1 pound sea scallops ⓘ
- 3 tablespoons chopped toasted walnuts
Instructions
- Combine water, cornstarch, dry sherry, low-sodium teriyaki sauce, chicken-flavored bouillon granules, ground cumin, and ground ginger in a small bowl; stir well. Set aside.
- Spray a wok or large skillet with vegetable cooking spray and heat over medium-high heat.
- Add vegetable oil and minced garlic; cook until fragrant, about 30 seconds.
- Add scallops and cook until they turn opaque, about 3-4 minutes.
- Stir in snow pea pods, fresh corn, and green onions; cook for 2-3 minutes until vegetables are tender-crisp.
- Pour the prepared sauce over the seafood and vegetables; cook, stirring, until the sauce thickens, about 2 minutes.
- Sprinkle toasted chopped walnuts over the stir-fry and serve hot.
Tips & Substitutions
For a lighter option, consider using shrimp or tofu instead of scallops. If you don't have dry sherry, a splash of white wine or rice vinegar can work well as a substitute. To add more depth, try incorporating a splash of sesame oil. Ensure the scallops are patted dry before cooking to achieve a nice sear. For an extra crunch, toss in some water chestnuts.
Serving Suggestions
This stir-fry pairs beautifully with steamed jasmine rice or quinoa for a complete meal. You can also serve it alongside a light salad or a bowl of Hot And Sour Soup(Meatless) for a refreshing contrast. Garnish with additional toasted walnuts for crunch and serve with lime wedges for a zesty finish.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 2 days. To reheat, gently warm in a skillet over medium heat, adding a splash of water or broth to maintain moisture. Avoid microwaving as it can make the scallops rubbery. Serve with a fresh sprinkle of green onions for added flavor.
Nutrition & Diet Analysis (per serving)
Each serving of Stir-Fried Scallops And Vegetables contains roughly 708 calories, with 16g protein, 111g carbohydrates, and 24g fat. It is an excellent source of iron (98% of the Daily Value), dietary fiber (37% of the Daily Value), and protein (31% of the Daily Value), and a good source of potassium and calcium. Note that it is relatively high in sodium, at 940mg per serving (41% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use frozen scallops for this recipe?
Yes, you can use frozen scallops. Make sure to thaw them completely and pat them dry before cooking to avoid excess moisture. This will help achieve that perfect sear and ensure even cooking.
What vegetables can I substitute in this stir-fry?
You can customize the vegetables based on your preference or what you have on hand. Broccoli, bell peppers, or snap peas work great. Just ensure they are cut into similar sizes for even cooking.
Is this dish suitable for gluten-free diets?
Yes, this dish can be made gluten-free by using a gluten-free teriyaki sauce. Always check the labels of your ingredients to ensure they meet gluten-free standards. Enjoy this dish without worry!
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).