Dinner

Scallop and Tenderstem Stir-Fry with Ginger and Tamari

Name: Scallop and Tenderstem Stir-Fry with Ginger and Tamari
Prep time: 15 min
Total time: 15 min
Yield: 1 serving
Ingredients: 160 g Scallops; 150 g Tenderstem broccoli; 80 g Mushrooms; 1 tbsp (15 g) Tamari; A thumb, in matchsticks Fresh ginger; 2 cloves, about 6 g Garlic; Half a chilli, sliced Fresh red chilli; 30 g Spring onion; 1 tsp (4 g) Toasted sesame oil; 3 g Rapeseed oil

Scallops seared then tossed through tenderstem and mushrooms with ginger, garlic and tamari. No rice, no gluten, 296 kcal with 36 g of protein.

Calories: 296kcal
Protein: 36g
Fat: 10g
Carbs: 15g

Per serving, makes 1. 15 minutes of work. Published 8 September 2026.

Allergens

Molluscs
Soya
Sesame

Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.

Ingredients

Scallops160 g
Weighed raw.
Tenderstem broccoli150 g
Mushrooms80 g
Tamari1 tbsp (15 g)
Fresh gingerA thumb, in matchsticks
Garlic2 cloves, about 6 g
Fresh red chilliHalf a chilli, sliced
Spring onion30 g
Toasted sesame oil1 tsp (4 g)
Rapeseed oil3 g

Method

Blanch the tenderstem in boiling water for two minutes and drain. Pat the scallops dry.
Heat the rapeseed oil in a wok over the highest heat. Sear the scallops for a minute a side until they brown, and lift them out.
Add the ginger, garlic and chilli for twenty seconds, then the mushrooms and tenderstem for two minutes. Add the tamari and toss.
Return the scallops for thirty seconds, then take it off the heat and add the sesame oil and spring onion.

Worth knowing

Without rice this is a light dinner at 296 kcal. A 150 g portion of cooked rice takes it to about 490 and is the obvious addition on a hungrier night.
Scallops with the roe on cost the same and weigh more per piece. The roe is denser, at roughly the same calories per gram, so the maths does not change.

Other dinner recipes that share ingredients with this one, or every dinner under 300 calories a serving.

This recipe is in the app.

Every recipe on this site is in Fuel8’s Recipes tab, with the same macros. Search it by name or ingredient, pick half a serving or two, and add it to a meal in one tap. Your own recipes sit beside them.

Download on the App Store

Or leave your name and email for new recipes and what we add next. No more than that.

This form is the website, not the app. Your name and email go to Grow More Services L.L.C-FZ, the company that builds Fuel8, and are stored in Mailchimp so we can email you about new recipes and what we add next. This list is separate from your optional Fuel8 account. Unsubscribe in one click, any time.

Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.