North Carolina Sea Grant
Mariner's Menu

Mariner's Menu

February 25, 2013 | Joyce Taylor

another fresh seafood idea

An Asian technique, stir-frying has become a common cooking method in our culture. It is associated with healthful food because of little added fat, less meat than traditional and more fresh vegetables cooked just until tender but still crunchy.

Stir-frying calls for high heat, hot oil and very fast cooking. Most stir-fry meals cook in less than 10 minutes. Preparing the ingredients takes more time than the cooking.

In small bowl, mix soy sauce and cornstarch. Heat oil in large skillet over high heat. Add bell pepper, green onion, sliced onion, zucchini and mushrooms and stir. Add garlic and ginger. Stir-fry until vegetables are crisp-tender, about 4 or 5 minutes. Add scallops and stir-fry until almost done. Stir soy mixture and add to pan. Stir until thickened and scallops are opaque, about 2 to 3 minutes. Serve over rice, if desired. Serves 4 to 6.

From: Mariner’s Menu: 30 Years of Fresh Seafood Ideas 

Contributed by Joyce Taylor

 

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