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Szechuan stir fry scallops
Scallops work well in a stir fry as they cook quickly. Once you have the ingredients ready, this recipe cooks in just over 5 minutes!
What you need
- 4 1/2 tsp groundnut oil
- 2 1/2 cm root ginger, peeled and finely chopped
- 4 salad onions, trimmed and chopped
- 350 g scallops, removed from shells and cleaned
- 3 tsp dry sherry
- 3 tsp light soy sauce
- 3 tsp chilli bean sauce
- 3 tsp tomato puree
- 1 1/2 tsp caster sugar
- 1 1/2 tsp sesame oil
Method
Heat the oil in a wok or large frying pan until hot. Stir fry the ginger and salad onions for a few seconds.
Add the sallops. Stir fry for 30 seconds. Add the remaining ingredients except the sesame oil. Fry for about 4 min until scallops are tender.
Add the sesame oil. Fry for 1 min. Serve.
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Preparation 5 minutes Cook 5 minutes Total 10 minutes -
Energy 166 kcal/serving Fat 5.19 g/serving Carbohydrates 14.49 g/serving Glycaemic Index 22 Glycaemic Load 0.82 
Serving suggestion
Steamed rice or noodles.
Cook's tip
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 715 | 487 | 10475 | 8350 |
| Energy (kcal) | 166 | 113 | 2500 | 2000 |
| Protein (g) | 17.6 | 12.0 | ||
| Carbohydrate (g) | 6.81 | 4.65 | 345 | 275 |
| Fat (g) | 7.61 | 5.19 | 95 | 70 |
| Fat (saturated) (g) | 1.19 | 0.81 | ||
| Fibre (g) | 0.91 | 0.62 | ||
| Sodium (mg) | 385 | 263 | ||
| Salt (equivalent) (g) | 0.96 | 0.66 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 34.6 | 23.6 | 800 |
| Vitamin B-12 (µg) | 1.52 | 1.03 | 1 |
| Vitamin B-6 (mg) | 0.19 | 0.13 | 2 |
| Vitamin C (mg) | 9.55 | 6.52 | 60 |
| Vitamin D (µg) | 0.00 | 0.00 | 266 |
| Vitamin E (mg) | 1.93 | 1.32 | 10 |
| Zinc (mg) | 1.10 | 0.75 | 15 |
| Calcium (mg) | 44.8 | 30.6 | 800 |
| Folate (mcg) | 33.7 | 23.0 | 200 |
| Iron (mg) | 0.83 | 0.57 | 14 |
| Magnesium (mg) | 65.5 | 44.7 | 300 |
| Niacin (mg) | 1.51 | 1.03 | 18 |
| Pantothenic acid (mg) | 0.21 | 0.14 | 6 |
| Riboflavin (mg) | 0.10 | 0.07 | 1.6 |
| Phosphorous (mg) | 235 | 160 | 800 |
| Thiamin (mg) | 0.03 | 0.02 | 1.4 |
This recipe is:
Demi-veg
Citrus free
Corn-free
Cow-dairy free
Dairy free
Egg free
What the text colours mean:
- Low in fat
- High in fibre
- Rich source
- Known source
This recipe is estimated to provide the nutritional content shown alongside.
The following ingredients were not included in the calculations because their contribution to nutrition is negligible or unavailable chilli bean sauce
IMPORTANT: You should consult a doctor before making any significant dietary changes. The information presented here or made available through this website is intended as a guide to help you plan a healthy diet. It is not intended to replace or substitute for the services of trained health professionals.
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