Craving a quick, healthy, and incredibly flavorful dinner? Look no further! This fishcakes and scallops stir-fry recipe is your answer. It’s packed with fresh, vibrant flavors, ready in under 30 minutes, and perfect for a weeknight meal. Whether you're a seasoned chef or a kitchen newbie, this easy recipe will impress your taste buds and leave you wanting more. It’s a fantastic example of healthy meals made simple, showcasing the best of homemade cooking.
Ingredients:
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For the Fishcakes:
- 1 lb cod or haddock fillet, flaked
- 1/4 cup finely chopped red onion
- 1/4 cup finely chopped fresh parsley
- 1 large egg, lightly beaten
- 1/4 cup breadcrumbs
- 1 tbsp lemon juice
- Salt and freshly ground black pepper to taste
- 2 tbsp olive oil
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For the Stir-Fry:
- 1 lb scallops, patted dry
- 1 red bell pepper, thinly sliced
- 1 green bell pepper, thinly sliced
- 1 cup broccoli florets
- 1/2 cup snow peas
- 2 cloves garlic, minced
- 1 inch ginger, grated
- 2 tbsp soy sauce (or tamari for gluten-free)
- 1 tbsp honey or maple syrup
- 1 tbsp sesame oil
- 1 tbsp cornstarch mixed with 2 tbsp water (slurry)
- Spring onions, chopped (for garnish)
Instructions:
Making the Fishcakes:
- In a medium bowl, gently combine the flaked fish, red onion, parsley, egg, breadcrumbs, and lemon juice. Season generously with salt and pepper.
- Form the mixture into small patties (about 2 inches in diameter).
- Heat 1 tbsp olive oil in a large skillet over medium heat. Cook the fishcakes for about 3-4 minutes per side, until golden brown and cooked through. Set aside.
Stir-frying the Scallops and Vegetables:
- Heat the remaining olive oil and sesame oil in the same skillet over medium-high heat.
- Add the scallops and cook for 2-3 minutes per side, until golden brown and cooked through. Remove from the skillet and set aside.
- Add the bell peppers, broccoli, and snow peas to the skillet and stir-fry for 3-4 minutes, until slightly tender-crisp.
- Add the minced garlic and grated ginger, and stir-fry for another minute until fragrant.
- Stir in the soy sauce and honey/maple syrup.
- Return the cooked fishcakes and scallops to the skillet.
- Pour the cornstarch slurry into the skillet and stir until the sauce thickens slightly.
- Garnish with chopped spring onions and serve immediately with rice or noodles.
Tips for the Best Fishcakes and Scallops Stir-Fry:
- Don't overcook the scallops: Overcooked scallops become tough. Cook them just until they are opaque and slightly browned.
- Pat the scallops dry: This helps them to brown properly in the pan.
- Use fresh ingredients: The fresher your ingredients, the better your stir-fry will taste.
- Adjust the seasonings to your taste: Feel free to add more or less soy sauce, honey, or other seasonings to suit your preference.
Variations:
- Add other vegetables: Feel free to add other vegetables to your stir-fry, such as mushrooms, carrots, or zucchini.
- Use different types of fish: You can use other types of white fish, such as halibut or tilapia, to make the fishcakes.
- Spice it up: Add a pinch of red pepper flakes or a dash of sriracha for a spicier kick.
Nutritional Information (per serving, approximate):
This will vary depending on the exact ingredients and portion sizes, but a reasonable estimate would be around 350-400 calories, with a good source of protein and various vitamins and minerals from the vegetables. For a more precise calculation, use a nutrition calculator with your specific ingredient quantities. This quick dinner idea provides a well-rounded healthy meal.
This delicious fishcakes and scallops stir-fry is a fantastic example of quick dinner ideas and easy recipes that don’t compromise on flavor or health. Enjoy!