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EatingWell


What's This?
Serving size 4
Prep Time
Total Time

Ingredients

1 lb dry sea scallop, patted dry2 Tbsp peanut oil or canola oil, divided1 Tbsp minced garlic½ tsp crushed red pepper2 medium bell pepper (mixed colors, if desired), cut into 1/4-by-2-inch strips1 Tbsp caper, rinsed¼ tsp salt¼ tsp freshly ground pepper3 Tbsp dry white wine

Directions

1. Cut any larger scallops in half so all the pieces are about the same thickness.

2. Heat a 14-inch flat-bottomed wok over high heat until a bead of water vaporizes within 1 to 2 seconds of contact. Swirl in 1 tablespoon oil. Carefully add the scallops in one layer. Cook undisturbed for 1 minute, letting them begin to sear. Add garlic and crushed red pepper and stir-fry until the scallops are opaque but not cooked through, about 1 minute. Transfer to a plate.

3. Swirl the remaining 1 tablespoon oil into the wok, add bell peppers and stir-fry until they begin to soften, about 1 minute. Return the scallops and any juice to the wok. Sprinkle with capers, salt and pepper; swirl in wine. Stir-fry until the scallops are just cooked through and the peppers are tender-crisp, 1 to 2 minutes.

 

Note: Be sure to buy “dry” sea scallops. “Wet” scallops, which have been treated with sodium tripolyphosphate (STP), are not only mushy and less flavorful, but will not brown properly. Some scallops have a small white muscle on the side; remove it before cooking.

Nutrition Facts

Provided by: EatingWell

Per Single Serving / Serves 4 Total

  • Calories 170
  • Calories from fat 72
  • Total Fat 8gm 12%
  • Sodium 616mg 26%
  • Total Carbohydrates 9gm 3%
  • Fiber 1gm 4%
  • Protein 15gm
  • Cholesterol 27mg 9%
*

Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Tags: Main Dish, Dinner, Diabetic, Gluten Free, Healthy, Low Carb, Low Cholesterol, Low Fat, Shellfish, Vegetable, Italian, Mediterranean, Easy, Quick, 30 Minute, Stir Fry, Spring, Summer, Fall, Winter

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