Seafood lovers often look for creative and nutritious ways to enjoy their favorite ingredients. A fishcakes and scallops stir fry is a quick, flavorful, and protein-rich dish perfect for both weeknight dinners and special occasions. Combining the savory depth of fishcakes with the tender texture of scallops, this stir fry is inspired by Asian culinary traditions and brings a harmonious blend of flavors and textures to the table.
This article presents a detailed recipe along with nutritional insights, preparation tips, and serving suggestions, ensuring a delicious result every time.
Ingredients for Fishcakes and Scallops Stir Fry
To prepare a balanced and flavorful stir fry, the following ingredients are recommended:
Main Ingredients:
- 200g fishcakes (store-bought or homemade, sliced)
- 200g scallops (cleaned and deveined)
- 1 tablespoon vegetable oil (or sesame oil for extra flavor)
- 1 small onion (sliced)
- 2 cloves garlic (minced)
- 1 tablespoon ginger (freshly grated)
- 1 cup bell peppers (mixed colors, sliced)
- 1 small zucchini (sliced)
- 1 tablespoon soy sauce (low sodium)
- 1 tablespoon oyster sauce
- 1 teaspoon chili flakes (optional, for heat)
- Salt and pepper to taste
Garnish (optional):
- Chopped green onions
- Sesame seeds
- Lime wedges
Preparation Steps
1. Preparing the Ingredients
Before cooking, ensure all ingredients are sliced, cleaned, and ready. Scallops should be patted dry to avoid excess moisture, which can interfere with the searing process.
2. Cooking the Fishcakes
Heat a pan or wok over medium-high heat with half a tablespoon of oil. Add the sliced fishcakes and stir-fry for 3–4 minutes until they turn golden brown. Remove from the pan and set aside.
3. Searing the Scallops
In the same pan, add the remaining oil. Once hot, place the scallops in the pan without overcrowding. Sear each side for 1–2 minutes until a golden crust forms. Remove from the pan and keep warm.
4. Stir-Frying the Vegetables
Add garlic, ginger, and onion to the pan. Stir-fry for about 1 minute. Then, add bell peppers and zucchini. Cook for 3–4 minutes until vegetables are tender but still crisp.
5. Combining and Seasoning
Return the fishcakes and scallops to the pan. Add soy sauce, oyster sauce, and chili flakes. Toss everything together and stir-fry for an additional 2–3 minutes until well-coated and heated through.
Nutritional Value
This dish offers a well-rounded nutritional profile. Below is a general estimate based on one serving (approx. 300g):
- Calories: 300–350 kcal
- Protein: 25g
- Fat: 15g (mostly unsaturated, if using healthy oils)
- Carbohydrates: 15–20g
- Sodium: Approx. 700–900mg (depending on sauce usage)
Fish and seafood are considered excellent sources of lean protein, omega-3 fatty acids, and essential minerals like selenium, iodine, and vitamin B12, according to the U.S. Department of Agriculture (USDA).
Health Benefits of Fishcakes and Scallops
Rich in Lean Protein
Scallops are low in fat and calories but rich in protein, making them ideal for balanced diets. Fishcakes, when made with quality white fish, also provide essential amino acids.
Heart Health Support
Scallops contain omega-3 fatty acids that help reduce inflammation and support cardiovascular health, as noted by the Harvard T.H. Chan School of Public Health.
Brain Function
Fish and seafood are known to support brain development and cognitive function due to their DHA and EPA content—key omega-3s that the body cannot produce on its own.
Variations and Substitutions
The recipe can be adapted to suit dietary preferences or ingredient availability:
- Vegetarian option: Replace scallops with tofu cubes and use plant-based fishcakes.
- Gluten-free: Use gluten-free soy sauce or tamari.
- Spicy version: Add sliced fresh chilies or use a chili garlic sauce.
Tips for the Perfect Stir Fry
- High Heat Cooking: Use high heat to quickly cook ingredients while retaining color and texture.
- Avoid Overcrowding: Stir fry in batches if necessary to avoid steaming the ingredients.
- Dry Ingredients: Pat scallops and vegetables dry before cooking to prevent excess moisture.
- Balance Flavors: Adjust salt, sweetness, and acidity to taste. A splash of lime juice can enhance freshness.
Serving Suggestions
This stir fry pairs well with:
- Steamed jasmine rice or brown rice
- Noodles (soba, rice noodles, or egg noodles)
- Side of pickled vegetables or kimchi for an Asian flair
For presentation, garnish with chopped scallions and sesame seeds. Serve hot for best flavor and texture.
Storage and Reheating
- Refrigeration: Store leftovers in an airtight container in the refrigerator for up to 2 days.
- Reheating: Reheat in a pan over medium heat until warmed through. Avoid microwaving scallops for too long to prevent rubbery texture.
- Freezing: Not recommended due to the texture changes in seafood after freezing and reheating.
Conclusion
This fishcakes and scallops stir fry recipe is a quick, nutritious, and flavorful option for seafood enthusiasts. With its colorful vegetables, rich umami sauces, and protein-packed ingredients, it delivers both taste and health benefits. Whether served over rice or noodles, it’s a versatile dish that fits a variety of meal plans and culinary preferences.
By incorporating high-quality seafood and fresh vegetables, this stir fry supports a balanced diet and provides a satisfying culinary experience. Ideal for busy cooks and food lovers alike, this dish is a must-try for anyone seeking a delicious seafood stir fry that’s both easy to prepare and packed with flavor.
