Scallop Scampi with Peppers
From EatingWell: September/October 2011
Use a mixture of bell peppers for a colorful (and vitamin C-packed) scallop stir-fry. Pat the scallops dry with a paper towel—if they are wet they will spatter when added to the wok and make the stir-fry too wet. This stir-fry is excellent served over linguine or fettuccine.
- 1 pound dry sea scallops (see Note), patted dry
- 2 tablespoons peanut oil or canola oil, divided
- 1 tablespoon minced garlic
- 1/2 teaspoon crushed red pepper
- 2 medium bell peppers (mixed colors, if desired), cut into 1/4-by-2-inch strips
- 1 tablespoon capers, rinsed
- 1/4 teaspoon salt
- 1/4 teaspoon freshly ground pepper
- 3 tablespoons dry white wine
- Cut any larger scallops in half so all the pieces are about the same thickness.
- 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.
- 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.
Tips & Notes
- 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.
Per serving: 170 calories; 8 g fat (1 g sat, 3 g mono); 27 mg cholesterol; 9 g carbohydrates; 0 g added sugars; 15 g protein; 1 g fiber; 616 mg sodium; 382 mg potassium.
Nutrition Bonus: Vitamin C (128% daily value), Vitamin A (39% dv)
Carbohydrate Servings: 1/2
Exchanges: 1 vegetable, 2 lean meat, 1 1/2 fat
More From EatingWell
Our easy holiday appetizer recipes are great for a holiday...
Citrus fruit, such as grapefruit, lemons, limes and oranges,...
Kale and other dark leafy greens are a flavorful, vitamin-...
Making a quick and healthy dinner when you really pressed for...
A piping hot bowl of soup is the ultimate comfort food during...
Decadent cream-based soups are typically loaded with...
Enjoy seasonal fresh fruit even in winter with these healthy...
Winter salads can taste like a refreshing start to those...
Save money on food during the holiday season but still eat...
Pasta is a favorite comfort food—it’s quick, easy to cook and...
Picture this: You arrive home tired and frazzled, and the...
Our gluten-free cookie recipes are a healthy and delicious...
Whether you’re making Christmas cookies for your annual...
End your holiday meal on a sweet note with our healthy...
Spend more time with friends and family and less time in the...
Our festive holiday cocktails, including healthy recipes for...
- Type of Dish
- Main dish, fish/seafood
- Ease of Preparation
- Total Time
- 30 minutes or less
- Main Ingredient
- September/October 2011