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
Ready in 30 minutes or less, these healthy spring recipes are...
Whether you’re making soup for an appetizer or a main-course...
Few things are more satisfying on a chilly night than a...
Asparagus is high in folic acid and is a good source of...
Comfort foods are notoriously high in calories and saturated...
Entertaining is made easy with these delicious brunch recipes...
Spend less time in the kitchen; plug in your crock pot! Slow...
Healthy dinners that fit in one bowl are quick and convenient...
There's nothing better than a quick, easy and affordable...
Our low-calorie comfort food recipes are soothing, comforting...
Your slow cooker is the perfect tool to prepare an easy meal...
If you’re hoping to get a better night’s sleep, try adding...
Everyone is Irish on St. Patrick’s Day! Celebrate this year...
If planning out quick and healthy meals for your family is a...
Adding lean protein, such as chicken, turkey, lean beef, low-...
Canned tuna is a quick, healthy and delicious option for...
- Main Ingredient
- Type of Dish
- Main dish, fish/seafood
- Ease of Preparation
- Total Time
- 30 minutes or less
- September/October 2011