Pan-seared scallops with sweet peppers

1

PREP TIME

10 min

Makes

4 servings

* PLUS Cooking time: 8 minutes

Ingredients

  • 1 red bell pepper
  • 1 green bell pepper
  • 4 green onions
  • 500 g sea scallops
  • 1 tbsp curry powder , or 1/2 to 1 tsp curry paste
  • pinch salt
  • 2 tbsp olive oil
  • 1/2 cup dry white wine
  • 1 tsp dark sesame oil
  • fresh cilantro leaves , or shredded basil leaves

Instructions

  • Slice peppers into matchstick-size pieces. Thinly slice onions. Slice scallops in half horizontally. In a large bowl, stir curry powder or 1/2 teaspoon (2 mL) curry paste with salt and 1 tablespoon (15 mL) olive oil. Add scallops. Then toss until evenly coated.
  • Heat remaining olive oil in a large frying pan or wok set over high heat. Add scallops and stir-fry for 1 minute. Add peppers and onions. Stir-fry for 1 minute. Add wine and stir frequently until scallops are opaque, from 3 to 4 more minutes. Stir in sesame oil. Remove scallops and vegetables with a slotted spoon and set aside. Boil sauce, uncovered, until thickened, from 3 to 5 minutes. Taste and add salt, if needed. Pour sauce over scallop-vegetable mixture and immediately serve over rice or pasta sprinkled with coriander.

Nutrition (per serving)

  • Calories
  • 209,
  • Protein
  • 20.1 g,
  • Carbohydrates
  • 8.8 g,
  • Fat
  • 9.1 g,
  • Fibre
  • 1.5 g,
  • Sodium
  • 188 mg.

Succulent sweet scallops take beautifully to fast searing. We’ve added international taste notes–with curry, sesame oil and white wine.

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