Easy Scallop Fried Rice Recipe

Scallop fried rice is an easy and mouthwatering recipe that is perfect for seafood lovers. It consists of fresh bay scallops stir-fried with chewy rice, mixed with crunch vegetables, and tossed in an umami stir fry sauce.

✅ Why This Recipe Works

Easy to make – No hours of prep needed – this dish will come together in about 20 minutes.

Perfect balance of flavors – By utilizing the key cooking flavor combinations, you can make a delectable fried rice recipe that will keep you wanting more

Healthy and nutritious – Made with lower calories with careful portioning, this is a great healthy fried rice recipe for those who want to stay on track with their fitness goals

💭 What Is Scallop Fried Rice?

Scallop fried rice is an Asian fried rice dish that uses scallops as the base protein, and is stir-fried with a variety of vegetables to create a tasty fried rice recipe. It is also delicious with some chili oil.

It's a great dish for those who like seafood fried rice, like crab fried rice, and would go great with the Chinese egg and shrimp recipe.

🍎 Calories and Nutrition – Is It Healthy?

Scallop fried rice is a very healthy dish given that it has a high amount of lean protein from the scallops, is packed with nutrients from the vegetables, and has balanced with a serving of carbs. A serving of scallop fried rice contains 408 calories with 38 grams of protein, 11 grams of fat, and 42 grams of carbs.

The key to making this dish healthy is to portion the higher calorie ingredients mindfully and to use enough scallops so that the dish has enough protein content.

In this recipe, I portioned ingredients to make a more macro-friendly and calorie-conscious dish. Here are some key tweaks I made:

• Scallops – Used 5 ounces of bay scallops as the base of the protein content, adding 26 grams of protein from the scallops. This works given that scallops are a lean protein and don't have much fat content.
• Portion the rice – I used exactly 1 serving of brown rice, which is ¼ cup uncooked.
• Portioned the seasonings mindfully – Using the portions below, the seasonings only add about 27 calories. Be mindful of the amount of chili oil used as it can add up.
• Use cooking spray – Traditional oil adds a whopping 120 calories to the dish, whereas cooking spray is 0 calories.

For a detailed breakdown of each ingredient, their portioning, and how they make up the nutrition profile of the scallop fried rice recipe, refer to the table below:

📋 Ingredient Notes

Scallops – I used 4 ounces of fresh bay scallops, as they are delicious and more affordable compared to the bigger scallops. They are also easier to mix into the rice given their size.

You can also opt to use dried scallops.

Brown Rice – I used a serving 1 serving of brown rice, or ¼ cup uncooked. Jasmine rice or white rice would also work and have similar nutrition profiles.

Soy sauce and fish sauce – Seasonings for the stir fry that will give the rice a delicious umami flavor.

Chili Oil or Chili Flakes (Optional) – Complements the dish well and adds a slight kick to the fried rice. My favorite chili oil brand that also contains chili crisps in it is Lao Gan Ma.

See my recipe card below for a complete list of the ingredients with measurements.

📖 Substitutions and Variations

With White Rice – This dish can also be made with white rice.

With Shrimp and Scallop – Use shrimp to mix up the proteins and make this a delicious seafood-laden fried rice.

With Crab and Scallop – Similar to the above, but with crab meat which is another great lean protein source.

With Dried Scallops – You can also opt for dried scallops for a more concentrated scallop taste.

Switch up the herbs – Cilantro would also work well in terms of freshness.

🔪 Step-By-Step Instructions

Prepare the rice – Start by preparing the rice according to the package directions. To optimize for the best fried rice texture, make the rice the night before and set it in the fridge.

Prepare the scallops – Soak scallops in salt water for 15-30 minutes before cooking, then rinse and pat dry to ensure proper searing and to avoid excess water release.

Gather and cut the vegetables – Gather the vegetables and aromatics. Cut the carrots into bite-sized chunks. Mince the garlic and onion.

Cook the scallops – In a skillet, spray cooking spray and add the scallops in a single layer, seasoning with salt if desired. Cook for about 1-2 minutes on each side. Be careful not to overcook the scallops, as they will become overly chewy. Once the scallops are done cooking, remove them from the pan and set them aside.

Sauté the aromatics and paste – Spray cooking spray and sauté the garlic, onions, carrots, and corn. Cook for about 3-4 minutes, stirring the vegetables around constantly so as to prevent burning.

Add the rice and seasonings – Add the rice, soy sauce, and fish sauce into the skilled and stir the mixture together thoroughly.

Add the egg – Move the fried rice mixture to the side and crack in the egg on the other side. When the egg starts to become opaque, break up the egg and mix it into the fried rice. Bring in the scallops and mix in thoroughly.

Garnish and serve – Garnish with scallions and chili flakes and enjoy!

💡Expert Tips

Optimize the Texture and Flavor Of The Rice By Making Beforehand

The key to optimizing the texture of the rice is to make it a day or two in advance and keep it in the fridge overnight. Otherwise, the rice can be overly moist and soggy. You can also make bigger portions of rice to prep for various recipes throughout the week to save time

Be sure not to overcook the scallops

The texture will become rubbery and chewy. Remove the scallops from the pan as soon as they become opaque and only add them back in at the end.

💭 Recipe FAQs