Recipe: Scallop Stir Fry
I love the taste of scallops smothered in gluten free soy sauce and ginger sautéed with veggies in a stir fry. You can’t get healthier than that! I skip the rice to make it truly Paleo.
Scallops are an excellent source of vitamin B12, which is a very important nutrient for cardiovascular health. They are also a very good source of protein, selenium, phosphorus and choline as well as a good source of zinc, magnesium, and potassium.
Of course, like all fish, they contain omega-3 fats. Eight studies found that eating fish, such as scallops, as little as 1 to 3 times per month may protect against ischemic stroke, published in the July 2004 issue of Stroke.
One thing to be wary of with scallops and other shell fish is that they do contain heavy metals like lead, arsenic and cadmium. You can still eat them, but I advise limiting shellfish to once a month due to this inherent issue. One way you can reduce the heavy metal content of shellfish is by getting your scallops from a high quality seafood market and purchase scallops that are in remote parts of the planet – away from industry. You can also take Biosil and Pectaclear or cilantro and chlorella right after consumption to bind to these heavy metals and escort them safely out of the body.
Sea scallops are the larger and more common variety, than bay scallops. Use whichever you prefer, but remember to buy from a reputable fish market. Frozen scallops are often comparable in taste to fresh scallops, and may be the only option out of season. Remember to only thaw them in the refrigerator or in the microwave (careful to not cook them).
Usually, when cooking a stir fry, the protein is cooked first, then the vegetables. However, scallops cook so incredibly quickly, that we must reverse the order.
Serves 4 | Prep time: 20 minutes | Cooking time: 7-10 minutes
- 1 lb of sea scallops
- 1 cup Chinese cabbage, shredded
- 1 cup snap peas
- 1 cup bok choy, torn or chopped
- 1 cup shiitake mushrooms
- 3-4 diced scallions (green onion)
- 3 cloves diced garlic
- 1 inch (2.2 cm) minced fresh ginger
- 2 Tablespoons (30 ml) soy sauce (gluten free)
- 3 Tablespoons (45 ml) sesame oil, divided
- 2-3 Tablespoons almond or coconut flour (optional)
Remove the little tag of muscle tissue on the side of each scallop that secures it to the shell. Just pinch it off. If you miss one, don’t worry; they are tough but edible.
Pat dry the scallops with a paper towel and sprinkle them with a generous amount of salt and pepper.
Optionally, if you want a thin crust on the outside of the scallops, you can coat them in 2 or 3 tablespoons of almond or coconut flour.
Begin heating wok. When a few flecks of water evaporate on contact, the pan is ready.
Add two tablespoons sesame oil to the wok. Add the garlic and ginger. Cook until fragrant, about 1-2 minutes. Add cabbage, bok choy, mushrooms, and scallions. Cook until tender-crisp – about 3-4 minutes. Add soy sauce. Add more to taste if desired. Remove vegetables from skillet.
Add remaining 1 tablespoon of sesame oil. Place the scallops in the pan in a single layer. Spread them about an inch apart. You may have to cook them in batches.
Cook without moving the scallops for 2 minutes and flip them over.
Cook the scallops on the second side for another 2-3 minutes. The top and bottom should be seared golden brown and the sides should look opaque all the way through. Do not overcook! The scallops become tough and chewy.
Serve immediately while the scallops are still warm with the vegetable stir fry.