stir-fried scallops and shrimp
PREPARATION: 15 MINUTES, PLUS 10 MINUTES SOAKING, COOKING: 5 MINUTES
1 tablespoon (5 g) dried wakame seaweed
1 1/3 cups (350 g) fresh thin egg noodles
juice of 1 lemon or 1 lime
2 teaspoons (10 ml) honey
1 tablespoon (15 ml) low-sodium soy sauce
4 scallops, about 1/2 pound (200 g) total, quartered
24 peeled raw shrimp, about 6 ounces (170 g) total, tails left on if desired
2 teaspoons (10 ml) sunflower oil
1 teaspoon (5 ml) sesame oil
5 ounces (150 g) bok choy, leaves separated
3 1/3 cups (300 g) bean sprouts, trimmed
3 teaspoons (15 ml) pickled ginger
1 Put the wakame in a bowl, cover with 11/4 cups (300 ml) cold water and leave for 8–10 minutes to rehydrate; drain well. Put the noodles in a large bowl and add enough boiling water to cover them generously. Let soak for 4 minutes, or according to the package instructions, until tender. Drain when they are ready.
2 Meanwhile, combine the lemon juice, honey and half of the soy sauce. Pour the marinade over the scallops and shrimp and set aside to marinate for 5 minutes.
3 Drain the scallops and shrimp, reserving the marinade, and pat dry with paper towels. Heat a wok or heavy-bottom frying pan over medium–high heat, add the combined sunflower and sesame oils and swirl to coat the wok. Add the scallops and shrimp and stir-fry for 2–3 minutes, or until the shrimp have just turned pink and the scallops are opaque. Remove from the wok and set aside.
4 Add the bok choy, bean sprouts, reserved marinade, remaining soy sauce and the pickled ginger to the wok and stir-fry for 1–2 minutes.
5 Return the scallops and shrimp to the wok, add the wakame and stir-fry for 1 minute, or until just heated through. Serve with the egg noodles.
Each serving provides
369 calories, 26 g protein, 6 g fat (1 g saturated fat), 53 g carbohydrate (5 g sugars), 5 g fiber, 436 mg sodium
WAKAME is usually sold dried and is rehydrated with water before using. It contains essential minerals, such as calcium, phosphorus, magnesium and iodine.
|stir-fried scallops and shrimp|