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dietary

Carb Safe
≤ 30g
Low Carb
≤ 15g
Very Low Carb
≤ 3g
Low Cholesterol
≤ 60mg (main dish)
≤ 20mg (all others)
Low Calorie
≤ 360 calories (main dish)
≤ 120 calories (all others)
Low Saturated Fat
≤ 3g (main dish)
≤ 1g (all others)

total time

≤ 10 minutes ≤ 20 minutes ≤ 30 minutes

Difficulty

Easy Intermediate Difficult

Stir-Fried Seafood and Asparagus
 
Source: dLife

Asian inspired stir-fried scallops and sea bass with asparagus and bell peppers.

Rating:
Prep Time: 10 minutes
Cook Time: 20 minutes
Difficulty: EASY

Nutrition Facts

Makes 6 servings
Amount Per Serving
Calories 223.5
Total Carbs 28.7 g
Dietary Fiber 1.2 g
Sugars 3.2 g
Total Fat 4 g
Saturated Fat 0.7 g
Unsaturated Fat 3.2 g
Potassium 532 mg
Protein 16.2 g
Sodium 328.4 mg
Dietary Exchanges
1/2 Fat, 1 1/4 Starch, 1 Vegetable, 2 Very Lean Meat
See the Detailed Nutritional Analysis
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Servings
Ingredients
1 tbsp peanut oil
1 medium red bell peppers , thinly sliced (equal to 1 cup)
4 oz yellow bell pepper strips , thinly sliced (equal to 1/2 cup)
0.5 cup fresh chopped onion
2 fresh asparagus , sliced
2 medium garlic cloves , minced
1 tbsp fresh ginger root , minced
1 lb large scallops
0.5 lb sea bass fillet , cut into 2-inch cubes
0.25 cup low sodium soy sauce
2 tbsp rice vinegar
2 tsp sugar
3 cup cooked white rice


Directions
1 In a wok, heat the oil over high heat.
2 Add peppers and onions to the heated oil and stir-fry for 3 minutes.
3 Add asparagus and stir-fry for another 3 minutes.
4 Add the garlic and ginger and stir-fry for 3 more minutes.
5 Add the seafood, cover the wok and then steam for 2 minutes.
6 Mix together the soy sauce, rice vinegar, and sugar, and add to the wok.
7 Cook for 3-4 minutes more, and serve over rice.


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Topic: 
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