Shrimp and Scallop Stir-Fry: A Quick, Delicious, and Healthy Meal
Are you looking for a quick, easy, and flavorful meal that’s also good for you? Look no further than this shrimp and scallop stir-fry! This recipe is packed with protein, nutrients, and delicious flavors, making it a perfect weeknight dinner option. It’s incredibly versatile, allowing you to customize it with your favorite vegetables and sauces. This guide will walk you through each step, ensuring a delicious and satisfying stir-fry every time.
Why You’ll Love This Recipe
* **Quick and Easy:** Ready in under 30 minutes, perfect for busy weeknights.
* **Healthy:** Packed with lean protein and nutrient-rich vegetables.
* **Versatile:** Easily customizable with your favorite ingredients.
* **Flavorful:** A delicious combination of sweet scallops, savory shrimp, and vibrant vegetables.
* **Impressive:** Elegant enough for a special occasion, yet simple enough for a casual meal.
Ingredients You’ll Need
Before you start, gather all your ingredients. This ensures a smooth and efficient cooking process.
* **Seafood:**
* 1 pound large shrimp, peeled and deveined
* 1 pound sea scallops, patted dry
* **Vegetables:**
* 1 tablespoon olive oil
* 2 cloves garlic, minced
* 1 teaspoon ginger, minced
* 1 red bell pepper, sliced
* 1 green bell pepper, sliced
* 1 cup broccoli florets
* 1 cup snow peas
* 1/2 cup sliced carrots
* 1/4 cup sliced green onions, for garnish
* **Sauce:**
* 1/4 cup soy sauce (low sodium preferred)
* 2 tablespoons honey or maple syrup
* 1 tablespoon rice vinegar
* 1 tablespoon cornstarch
* 1 tablespoon sesame oil
* 1/2 teaspoon red pepper flakes (optional, for heat)
Ingredient Substitutions and Variations
One of the best things about stir-fries is their flexibility. Feel free to adjust the ingredients based on your preferences and what you have on hand.
* **Seafood:** You can substitute the shrimp and scallops with other seafood like calamari, cod, or even tofu for a vegetarian option.
* **Vegetables:** Get creative with your vegetables! Try adding mushrooms, bok choy, snap peas, water chestnuts, or bamboo shoots. Spinach wilts nicely. Baby corn adds a sweet crunch. For those who love spice, consider adding thinly sliced jalapenos along with the bell peppers.
* **Sauce:** Experiment with different sauces to change the flavor profile. Oyster sauce adds a rich, umami flavor. Hoisin sauce is sweet and savory. Sriracha adds a kick of heat. A simple teriyaki sauce can also work well. For a gluten-free option, use tamari instead of soy sauce.
* **Spice Level:** Adjust the amount of red pepper flakes to control the heat level. You can also add a dash of chili oil for extra flavor and spice.
* **Nuts:** Adding toasted cashews, peanuts, or almonds can provide a satisfying crunch.
Equipment Needed
* Large skillet or wok
* Cutting board
* Knife
* Mixing bowl
* Whisk
* Measuring cups and spoons
Step-by-Step Instructions
Follow these detailed instructions to create a perfect shrimp and scallop stir-fry.
Step 1: Prepare the Seafood
* **Shrimp:** If using frozen shrimp, thaw them completely under cold running water. Pat them dry with paper towels. This will help them sear properly in the skillet.
* **Scallops:** Pat the scallops dry with paper towels. This is crucial for achieving a nice sear. Excess moisture will steam the scallops instead of searing them.
Step 2: Prepare the Sauce
* In a small mixing bowl, whisk together the soy sauce, honey (or maple syrup), rice vinegar, cornstarch, sesame oil, and red pepper flakes (if using). Make sure the cornstarch is fully dissolved to avoid clumps in your sauce.
Step 3: Prepare the Vegetables
* Wash and chop all the vegetables according to the ingredient list. Having all the vegetables prepped and ready to go before you start cooking is essential for a successful stir-fry. Stir-fries cook quickly, so you won’t have time to chop vegetables while things are cooking.
Step 4: Cook the Shrimp and Scallops
* Heat the olive oil in a large skillet or wok over medium-high heat. Make sure the skillet is hot before adding the seafood.
* Add the shrimp and scallops to the skillet in a single layer. Avoid overcrowding the pan, as this will lower the temperature and cause the seafood to steam instead of sear. If necessary, cook the seafood in batches.
* Cook for 2-3 minutes per side, or until the shrimp turns pink and opaque and the scallops are golden brown and cooked through. Be careful not to overcook the seafood, as it will become tough and rubbery.
* Remove the shrimp and scallops from the skillet and set aside.
Step 5: Cook the Vegetables
* Add the minced garlic and ginger to the skillet and cook for about 30 seconds, or until fragrant. Be careful not to burn the garlic and ginger.
* Add the bell peppers, broccoli florets, snow peas, and carrots to the skillet. Stir-fry for 5-7 minutes, or until the vegetables are tender-crisp. Adjust cooking time according to your preference for vegetable texture. Some prefer a more tender vegetable while others a crispier outcome.
Step 6: Combine and Simmer
* Pour the sauce over the vegetables and bring to a simmer. Stir continuously to prevent the sauce from sticking to the bottom of the pan.
* Cook for 1-2 minutes, or until the sauce has thickened slightly. The cornstarch in the sauce will help it thicken quickly.
* Return the shrimp and scallops to the skillet and toss to coat with the sauce. Cook for another minute, or until the seafood is heated through.
Step 7: Garnish and Serve
* Garnish with sliced green onions.
* Serve immediately over rice, noodles, or quinoa.
Tips for the Perfect Stir-Fry
* **Use High Heat:** Stir-fries are best cooked over high heat to ensure the ingredients cook quickly and evenly. This helps to create a nice sear and prevents the vegetables from becoming soggy.
* **Don’t Overcrowd the Pan:** Overcrowding the pan will lower the temperature and cause the ingredients to steam instead of sear. Cook in batches if necessary.
* **Prepare Everything in Advance:** Stir-fries cook very quickly, so it’s important to have all your ingredients prepped and ready to go before you start cooking. This includes chopping the vegetables, preparing the sauce, and patting the seafood dry.
* **Use a Wok or Large Skillet:** A wok is ideal for stir-frying because its sloping sides allow you to easily toss the ingredients. However, a large skillet will also work well.
* **Don’t Overcook the Seafood:** Seafood cooks quickly, so be careful not to overcook it. Overcooked seafood will become tough and rubbery.
* **Taste and Adjust Seasoning:** Before serving, taste the stir-fry and adjust the seasoning as needed. You may want to add more soy sauce, honey, or red pepper flakes to suit your taste.
* **Serve Immediately:** Stir-fries are best served immediately while they are still hot and the vegetables are crisp-tender.
Serving Suggestions
This shrimp and scallop stir-fry is delicious served over:
* **Rice:** White rice, brown rice, jasmine rice, or basmati rice all work well.
* **Noodles:** Lo mein noodles, rice noodles, or udon noodles are great options.
* **Quinoa:** For a healthier alternative, serve over quinoa.
* **Vegetable Noodles:** Serve over zucchini noodles or sweet potato noodles for a low-carb meal.
It can also be served as a main course on its own, accompanied by a side salad or steamed vegetables.
Storage Instructions
* **Refrigerate:** Leftover stir-fry can be stored in an airtight container in the refrigerator for up to 3 days.
* **Reheat:** Reheat the stir-fry in a skillet over medium heat or in the microwave until heated through. Add a splash of water or broth if needed to prevent it from drying out.
Nutritional Information (per serving, approximate)
* Calories: 400-500
* Protein: 30-40g
* Fat: 15-25g
* Carbohydrates: 20-30g
*Note: Nutritional information may vary depending on the specific ingredients used.*
Frequently Asked Questions (FAQ)
* **Can I use frozen vegetables?**
* Yes, you can use frozen vegetables. Just be sure to thaw them completely and pat them dry before adding them to the skillet. This will help prevent them from making the stir-fry soggy.
* **Can I make this recipe ahead of time?**
* While it’s best served fresh, you can prepare the sauce and chop the vegetables ahead of time. Store them separately in the refrigerator until ready to cook. This will save you time on busy weeknights.
* **Can I add other proteins?**
* Absolutely! Chicken, beef, pork, or tofu are all great additions to this stir-fry.
* **What if I don’t have rice vinegar?**
* You can substitute rice vinegar with white wine vinegar or apple cider vinegar. Lemon juice or lime juice can also work in a pinch.
* **How do I prevent the scallops from being rubbery?**
* The key to preventing rubbery scallops is to pat them dry before cooking and to avoid overcooking them. Sear them quickly over high heat until they are golden brown and cooked through.
Conclusion
This shrimp and scallop stir-fry is a delicious, healthy, and easy-to-make meal that’s perfect for any occasion. With its customizable ingredients and simple cooking process, it’s sure to become a family favorite. So gather your ingredients, fire up your skillet, and get ready to enjoy a flavorful and satisfying stir-fry!