October 22, 2018
raw scallops image
Recipe

Scallop Stir-Fry

by Berkeley Wellness  

Jícama, a root vegetable available at many supermarkets and Latin American markets, provides added crunch and sweetness to this stir-fry. To cut jícama into matchsticks, first peel it, then halve it through the stem end so that it will lay flat on the work surface. Thinly slice into half rounds, then stack the slices and cut them into matchsticks.

Ingredients

  • 4 teaspoons olive oil
  • 1 zucchini, cut into matchsticks
  • 1 cup jícama matchsticks
  • 1 red bell pepper, cut into matchsticks
  • 2 cloves garlic, minced
  • 1 tablespoon minced fresh ginger
  • ½ teaspoon salt
  • ¾ pound sea scallops, halved horizontally
  • 2 tablespoons cornstarch
  • 3 scallions, cut on the diagonal into 1-inch lengths
  • ¼ cup water

Directions

1. In a large nonstick skillet, heat 2 teaspoons of the oil over medium heat. Add the zucchini, jícama, and bell pepper, and cook, stirring frequently, until crisp-tender, about 4 minutes.

2. Add the garlic, ginger, and ¼ teaspoon of the salt, and cook for 30 seconds. Transfer the vegetable mixture to a platter.

3. Add the remaining 2 teaspoons oil to the pan. Dredge the scallops in the cornstarch, shaking off the excess. Add the scallops, scallions, and the remaining ¼ teaspoon salt to the skillet and cook, stirring frequently, until the scallops are crisp on the outside and opaque on the inside, about 2 minutes.

4. Return the vegetables to the pan along with the water and toss to combine.

Makes 4 servings.

Nutrition per serving: 170 calories, 5g total fat (1g saturated), 3g dietary fiber, 14g carbohydrate, 16g protein, 430mg sodium.

A good source of: selenium, vitamin B12, vitamin C.