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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.

Source: EatingWell Magazine, September/October 2011


Recipe Summary test

25 mins


Ingredient Checklist


Instructions Checklist
  • 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.


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

about 1 cup
170 calories; protein 14.5g; carbohydrates 8.5g; dietary fiber 1.4g; sugars 2.5g; fat 7.6g; saturated fat 1.3g; cholesterol 27.2mg; vitamin a iu 1963.9IU; vitamin c 76.9mg; folate 46.5mcg; calcium 17.7mg; iron 0.8mg; magnesium 35mg; potassium 381.7mg; sodium 615.6mg; thiamin 0.1mg.

1 vegetable, 2 lean meat, 1 1/2 fat