Scallops with Black Bean

Scallops with Black Bean is a flavorful and nutritious dish that combines succulent scallops with a rich black bean sauce, delivering a perfect balance of umami and freshness. This healthy seafood dish is not only quick to prepare but also packed with protein and essential nutrients.

Ingredients

• Sea scallops - 250 grams
• Black bean paste - 2 tablespoons
• Garlic - 2 cloves, minced
• Ginger - 1 teaspoon, grated
• Spring onions - 2, chopped
• Red bell pepper - 1/2, sliced
• Broccoli florets - 100 grams
• Olive oil - 1 tablespoon
• Soy sauce - 1 tablespoon
• Sesame oil - 1 teaspoon
• Water - 100 milliliters
• Salt - to taste
• Pepper - to taste

Steps

1. Rinse the scallops under cold water and pat them dry with a paper towel. Season with salt and pepper.
2. In a large pan, heat the olive oil over medium-high heat. Add the minced garlic and grated ginger, sautéing for about 30 seconds until fragrant.
3. Add the black bean paste and stir to combine, cooking for another minute.
4. Add the scallops to the pan and cook for about 2-3 minutes on each side until they are golden brown and cooked through. Remove the scallops and set aside.
5. In the same pan, add the sliced red bell pepper and broccoli florets. Stir-fry for about 3-4 minutes until the vegetables are tender-crisp.
6. Return the scallops to the pan, add the soy sauce and sesame oil, and mix gently to combine. Add water to loosen the sauce if necessary.
7. Cook for an additional 1-2 minutes, allowing the flavors to meld together. Stir in the chopped spring onions just before serving.
8. Serve hot over steamed rice or quinoa.

Nutrition

• Calories: 350
• Protein: 30 g
• Carbs: 30 g
• Fiber: 4 g
• Sugar: 3 g
• Sodium: 600 mg
• Cholesterol: 50 mg
• Total Fat: 12 g
• Saturated Fat: 2 g
• Unsaturated Fat: 8 g
• Water: 0.3 L

Health Benefits

• High in protein, promoting muscle growth and repair.
• Rich in antioxidants and vitamins from vegetables, supporting overall health.

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