Fast and Easy Scallop Stir Fry for One

Quick, flavorful, and perfectly portioned, this Fast and Easy Scallop Stir Fry for One is the ultimate solution for a speedy yet sophisticated meal. Tender sea scallops are seared to golden perfection, then tossed with vibrant vegetables like broccoli, carrots, and red bell peppers in a savory soy-oyster sauce infused with garlic and fresh ginger. With just 20 minutes from prep to plate, this recipe marries simple techniques with bold Asian-inspired flavors, all served atop fluffy white rice. Ideal for solo diners looking for a healthy, protein-packed dinner, this stir fry is an easy one-pan dish that transforms weeknight cooking without sacrificing taste or nutrition.

Nutriscore Rating: 70/100

Prep Time:10 mins

Cook Time:10 mins

Total Time:20 mins

Servings: 1

Ingredients

• 6 pieces small sea scallops
• 2 tablespoons soy sauce
• 1 tablespoon oyster sauce
• 1 teaspoon sesame oil
• 1 teaspoon cornstarch
• 2 tablespoons water
• 1 tablespoon vegetable oil
• 2 cloves garlic
• 1 teaspoon fresh ginger
• 1 small carrot
• 1 cup broccoli florets
• 0.5 whole red bell pepper
• 1 stalk green onion
• 1 cup cooked white rice

Directions

Step 1

Rinse the sea scallops under cold water and pat dry with paper towels.

Step 2

In a small bowl, combine the soy sauce, oyster sauce, sesame oil, cornstarch, and water. Whisk until smooth. Set this sauce mixture aside.

Step 3

Mince the garlic and grate the ginger. Thinly slice the carrot, chop the broccoli florets into bite-sized pieces, slice the red bell pepper into thin strips, and finely chop the green onion.

Step 4

Heat the vegetable oil in a large nonstick skillet or wok over medium-high heat.

Step 5

Add the scallops to the hot pan in a single layer. Sear them for about 1 minute on each side until golden brown. Remove the scallops from the pan and set aside.

Step 6

In the same pan, add the garlic and ginger and stir-fry for about 30 seconds until fragrant.

Step 7

Add the carrot, broccoli, and red bell pepper to the pan. Stir-fry for 3-4 minutes until the vegetables are tender-crisp.

Step 8

Return the scallops to the pan and pour the sauce mixture over the scallops and vegetables. Stir well to coat everything evenly. Cook for another 1-2 minutes until the sauce thickens and the scallops are cooked through.

Step 9

Remove from heat and garnish with chopped green onions.

Step 10

Serve the scallop stir fry over a bed of cooked white rice. Enjoy your meal!

Nutrition Facts

Serving size	(584.8g)

Amount per serving	% Daily Value*
Calories	634.9

Total Fat 28.5g	0%
Saturated Fat 4.2g	0%
Polyunsaturated Fat 14.4g
Cholesterol 26.5mg	0%
Sodium 2387.5mg	0%
Total Carbohydrate 68.8g	0%
Dietary Fiber 6.5g	0%
Total Sugars 5.6g
Protein 27.2g	0%

Vitamin D 0IU	0%
Calcium 126.8mg	0%
Iron 4.3mg	0%
Potassium 770.9mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 40.0%

Protein: 17.0%

Carbs: 43.0%