Scallop Scampi with Peppers

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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.

Scallop Scampi with Peppers
photographer: Ken Burris
Nutritionist Tested & Approved
Ingredients
  • Total Time: 25 minutes

  • 1 pound dry sea scallops, 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

Directions
  1. 4 servings, about 1 cup each

  2. Cut any larger scallops in half so all the pieces are about the same thickness.

  3. 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.

  4. 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.


Nutritional Facts

Servings
4
Per serving
Calories
170
Carbohydrates
9g
Fat
8g
Saturated Fat
1g
Monounsaturated Fat
3g
Protein
15g
Cholesterol
27mg
Dietary Fiber
1g
Potassium
382mg
Sodium
616mg
Added Sugars
0g
Exchanges
1 vegetable
2 lean meat
1 1/2 fat
Carbohydrate Servings
1/2
Vitamin C (128% daily value)
Vitamin A (39% dv)

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