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Fast Day #16: Scallop and Shrimp Noodles - 300 calories



Scallop and Shrimp Noodle Salad - 300 calories
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Every few months, I do a clean the freezer/ fridge/ pantry day to use up the odds and ends that end up languishing in the back of shelves and drawers. Today was the freezer's turn.

I found a bunch of seafood - each item was not enough to make a full meal with but I figured if I cobbled together the scallops, shrimp and shrimp balls I could have a pretty nice mixed seafood fast day meal. I still had a package of shirataki noodles in the fridge, so all the main components for a seafood noodle dish were handy.

If you don't have shrimp balls handy feel free to use more shrimp or more scallops. This is a super flexible recipe. I bet squid (calamari) pieces or some slices of steak would be delicious too.

There, also, was really no need for the dark soy sauce either. I only put it in because I wanted color on the shirataki noodles. I don't know what it is but the pale translucent color of the yam noodles make me sad. I had the calories to spare so I put a dash of dark soy sauce on the noodles but it's totally optional. (The funny thing is that the color of these noodles are pretty much the same as regular rice noodles that don't make me sad - weird)

I was pretty proud of the results. AND my new wok really proved itself. I was able to cook the noodles and seafood without any oil and nothing stuck to the wok! I got the wok from Ross for $12.99 and spent a good deal of time seasoning it this past week and it paid off today. The wok imparted a smokey, charred wisp to the seafood - very reminiscent of the grill. It really elevated this dish from a sad, limp "healthy" salad to a fun, summery charred meal.

If you don't have a well seasoned wok or super nonstick pan, add a about 20 calories for a half teaspoon of canola oil or whatever oil you like to use for high heat searing.

The leftover Thai Jaew dipping sauce from yesterday played stand in for a dressing and was the perfect foil for the buttery texture of the seafood. This dipping sauce is traditionally used as an accompaniment to grilled meats. It really did enhance the wok char.

Scallop and Shrimp Noodles: 300 calories

Ingredients:

  • 61 g (2.15 oz) Shrimp (65 calories) 
  • 1/2 tsp baking soda
  • 1 tsp kosher salt
  • 7 oz Shirataki Noodles (40 calories)
  • 72 g (2.54 oz) Shrimp Balls (76 calories)
  • 95 g (3.35 oz) Scallops (103 calories)
  • 14.5 g Jaew dipping sauce w/o tamarind (10 calories)
  • 1/4 T Dark Soy sauce, optional (5 calories)
  • 15 g cilantro leaves, roughly chopped (1 calorie)

Instructions:

  1. Peel and devein shrimp.
  2. Mix 1/2 tsp baking soda and 1 tsp kosher salt. Stir and soak shrimp for at least 15 minutes (the baking soda helps ensure a plump texture and the salt adds a bit of flavor bake into these frozen and defrosted shrimp). Set aside
  3. Open and drain shirataki noodles. Place in a pot and cover with cold water. 
  4. Add shrimp balls, if using, to the pot with the noodles.
  5. Bring to a boil on high heat. Let boil for a minute or two. Drain, rinse and set aside.
  6. In a non stick skillet or wok, sear scallops, shrimp and shrimp balls until done. Remove seafood to a side bowl as they are done as not to overcook.
    1. The shrimp should take only 1 minute per side (if that) - once the shrimp turn orange on one side, flip and watch for the orange color on the other side. 
    2. The scallops should take about 2 minutes per side. They will still feel a bit soft and that's ok though I do like my scallops on the rare/ medium rare side.
    3. The shrimp balls are already fully cooked so we are just trying to get some color on them. These won't overcook.
  7. Pour Jaew sauce over seafood and set aside.
  8. Bring your pan or wok back up to really hot, and stir fry the noodles. Add soy sauce, if using. They may squeak but they won't readily burn, nor will they brown. We are just trying to dry off the noodles.
  9. Toss noodles, seafood and cilantro together and serve.




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