Pan-seared scallops with sweet peppers


  • Prep Time10 mins
  • Total Time10 mins
  • Makes4 servings
*PLUS Cooking time: 8 minutes


  • 1 red bell pepper

  • 1 green bell pepper

  • 4 green onions

  • 500 g sea scallops

  • 1 tbsp curry powder, or 1/2 to 1 tsp curry paste

  • pinch salt

  • 2 tbsp olive oil

  • 1/2 cup dry white wine

  • 1 tsp dark sesame oil

  • fresh cilantro leaves, or shredded basil leaves


  • Slice peppers into matchstick-size pieces. Thinly slice onions. Slice scallops in half horizontally. In a large bowl, stir curry powder or 1/2 teaspoon (2 mL) curry paste with salt and 1 tablespoon (15 mL) olive oil. Add scallops. Then toss until evenly coated.

  • Heat remaining olive oil in a large frying pan or wok set over high heat. Add scallops and stir-fry for 1 minute. Add peppers and onions. Stir-fry for 1 minute. Add wine and stir frequently until scallops are opaque, from 3 to 4 more minutes. Stir in sesame oil. Remove scallops and vegetables with a slotted spoon and set aside. Boil sauce, uncovered, until thickened, from 3 to 5 minutes. Taste and add salt, if needed. Pour sauce over scallop-vegetable mixture and immediately serve over rice or pasta sprinkled with coriander.

Nutrition (per serving)

Calories 209, Protein 20.1g, Carbohydrates 8.8g, Fat 9.1g, Fibre 1.5g, Sodium 188mg.

Succulent sweet scallops take beautifully to fast searing. We've added international taste notes--with curry, sesame oil and white wine.