Scallop and Vegetable Stir-Fry

another fresh seafood idea

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An Asian technique, stir-frying has become a common cooking method in our scallop-stirfry-Lculture. It is associated with healthful food because of little added fat, less meat than traditional and more fresh vegetables cooked just until tender but still crunchy.

Stir-frying calls for high heat, hot oil and very fast cooking. Most stir-fry meals cook in less than 10 minutes. Preparing the ingredients takes more time than the cooking.

  • 1 pound bay scallops (or sea scallops, halved)
  • 6 tablespoons soy sauce
  • 2 teaspoons cornstarch
  • 1/3 cup vegetable oil
  • 2 cups red bell pepper, thinly sliced
  • 1/2 cup green onion, including tops, sliced
  • 1 1/2 cups sliced onion
  • 4 cups zucchini, split lengthwise and thinly sliced
  • 1/2 pound sliced mushrooms
  • 1 tablespoon minced garlic
  • 1 tablespoon minced fresh ginger
  • cooked rice (optional)

In small bowl, mix soy sauce and cornstarch. Heat oil in large skillet over high heat. Add bell pepper, green onion, sliced onion, zucchini and mushrooms and stir. Add garlic and ginger. Stir-fry until vegetables are crisp-tender, about 4 or 5 minutes. Add scallops and stir-fry until almost done. Stir soy mixture and add to pan. Stir until thickened and scallops are opaque, about 2 to 3 minutes. Serve over rice, if desired. Serves 4 to 6.

From: Mariner’s Menu: 30 Years of Fresh Seafood Ideas

Contributed by Joyce Taylor

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