Stir Fried Scallops with Whole Wheat Noodles

Stir fried scallops with whole wheat noodles, simple recipes, quick healthy meals, low cost stir fries, like this, they fall into this category. I’m a huge fan of them! Not only is this delicious dish ready to eat in less than half an hour, but if you use frozen scallops, like I do, then you’ll keep the costs as low as possible.

Stir fry scallops with whole wheat noodles featured image

I’d read through a number of my cook books and checked out a few of my Pinterest Pins for a simple stir fried scallops recipe for our Friday night fish option, all of which seemed to take too long. And, with a nice bottle of sauvignon blanc chilling in the fridge, with my name on it, and a pretty intense week at work behind me, I can tell you this recipe had to be quick to allow me to get at that!

Quick and low cost healthy stir fried scallops recipe. Made with whole wheat noodles. This tasty recipe can be on the table in less than 30 minutes.

I’m not in any way Mr Perfect and after a hard day in the office I can fully understand the temptation to grab a ready meal off the supermarket shelf. I find the secret to stopping that happening is to plan in advance as best you can for when you think you’re going to have a particularly tiring and/or stressful day at work.

Every Friday morning I write our weekly menu. I plan in meals in advance for each particular day based on how I think that day in the office will go. Take this recipe, it’s less than half an hour to get it on the table. That’s probably about the length of time it would take to heat something shop bought up anyway, so why not just spend that half hour making something much healthier like this stir fried scallops with whole wheat noodles? It’s effort, yes, but it’s also worth that effort. Then there’s that rewarding glass of wine at the end to go with it!

Quick and low cost healthy stir fried scallops recipe. Made with whole wheat noodles. This tasty recipe can be on the table in less than 30 minutes.

Stir Fried Scallops with Whole Wheat Noodles
Prep time
Cook time
Total time
Quick and low cost healthy stir fried scallops recipe. Made with whole wheat noodles. This tasty recipe can be on the table in less than 30 minutes.
Recipe type: Dinner
Serves: 2
  • 2 nests (approximately 100g) of whole wheat noodles
  • 1 tbsp. sunflower oil
  • 2 garlic cloves, finely chopped
  • 1 red chilli, de-seeded and finely sliced
  • 15g piece of fresh ginger, finely sliced
  • 16 – 20 mini scallops, or 4 – 5 large ones, quartered (about 50g per person)
  • 1 tsp. light soy sauce
  • 1 tsp. fish sauce
  • 1 tsp. sesame oil
  • 1 tbsp. sesame seeds
  • 2 tbsp. chopped fresh coriander
  1. Cook the whole wheat noodles as per the instructions on the packet and allow to drain.
  2. Heat the oil in a wok over a medium heat and gently stir fry the garlic, chilli and ginger for approximately 1 – 2 minutes.
  3. Turn up the heat slightly and add the scallops and stir fry quickly for about 2 minutes.
  4. Remove the wok from the heat and add the cooked noodles, soy sauce, fish sauce, sesame oil, sesame seeds and coriander. Combine everything together well in the wok, and serve.
The recipe and nutrition label is based on using whole wheat noodles, but you can substitute with other kinds if you can’t get those. That will reduce the nutritional content though.

All my recipes and conversions to U.S. measuring units can be found at my yummly page.


 Stir Fry Scallops with Whole Wheat Noodles Nutrition Label

Quick and low cost healthy stir fried scallops recipe. Made with whole wheat noodles. This tasty recipe can be on the table in less than 30 minutes.

The scallops I’m using in this stir fried scallops with whole wheat noodles are about £5 for a bag of 190g mini scallops in my local supermarket, which gives about 4 portions. If you’re making this recipe for 4, just double up the recipe quantities above and use the whole bag. That’s pretty cheap when you consider it’s costing about £4 for 2 pieces of fish, which is usually only enough of a serving for two!

As per the nutrition label, above, you’re getting a pretty good amount of your daily protein requirement here and it’s a reasonably low calorie dish too. The mix of the oils and sesame seeds compliment, but do not overpower the taste of those delicious scallops.

Quick and low cost healthy stir fried scallops recipe. Made with whole wheat noodles. This tasty recipe can be on the table in less than 30 minutes.

Of course who doesn’t like noodles? Go on, if you’re used to using normal noodles, give whole wheat noodles a try. They’re so much better for you being made with whole grains and not processed, refined grains. You know sometimes it’s just about making those small dietary changes for a healthier lifestyle. 🙂

Right, so let’s get round to my weekend round-up!

Well, as I mentioned in the previous recipe post it was to be a weekend spent cooking. Probably just as well on yet another wet and blustery Scottish weekend! They had to extend the St. Andrews Open golf championship for only the second time in its history because of that weather!

So, my Saturday gym session was pretty much followed by that cooking. Both new recipes for the blog and also old one’s receiving a photography update like this updated Raspberry and Pear Smoothie recipe. And making new Pinterest pins. In fact quite a bit of the weekend was spent doing just that. I want to talk a little about that, because as much as I love it, I feel I’ve said enough on cooking here. Also I don’t believe Pinterest if receiving as much attention as it should here in the UK!

So what is Pinterest?

Did you know that Pinterest is fast becoming a really popular search engine option alternative to Google? It’s because it’s visual. Let me explain a little more for those of you who might be unfamiliar to this social media platform.

Pinterest Image

Pinterest is such a great place to share and find recipes. I spend a lot of my time now in Pinterest, because it just has so many wonderful looking recipes and some great blogger photography too. It’s become my favourite social media area of choice. It also just so happened, this weekend, that I reached 300 followers for Neil’s Healthy Meals. That made me really happy and thank you if you are following me on Pinterest!

It’s not just about pinning people’s recipes (Pins) that I love about Pinterest. It’s also a great place to reference articles on blogging or coding or photography or really any such topic that interests you too. I’ve heard of people actually planning their weddings with Pinterest! It’s this ability to visually save references back to those web sites (Pins) that makes it so much easier to get back to those websites to read them again in future. A Pin is a visual bookmark. And visual things jog our memories to remember what things are about, far better than a one line URL page description!

So, for example, the Pin I made for this recipe looks like this:-

Stir Fry Scallops with Whole Wheat Noodles Pin Small

You would just click on the “Pin it” icon under the pictures on this post to add it to your Pinterest account.

Hence me spending this time to make those pins, for pinners to save and to be able come back to my recipes in future. It’s like collecting magazine clippings. Only brought up to date!

So if you aren’t on Pinterest yet, I would seriously check it out. Here’s the excellent Pinterest video link which explains it all.

In order not to miss future updates and new recipes, make sure you’re following neilshealthymeals by adding your email* to the subscription list at the very top of this post and clicking “Subscribe” or by “following” me via your favourite social media channel below.

*I do not use your email for anything else other than adding you to my blog subscription list which you can opt out of at any time.


  1. I’m glad that you’ve added the pinterest button! I’ve had to ghetto do it for your stuff for a while, and I”M SICK OF IT. But your pics are so great, your recipes are so on point, they are PERFECT for pinterest. PINNING
    Susie @ SuzLyfe recently posted…Desk Job Fitness: Combating a Sedentary Lifestyle with DeskCycleMy Profile

    • says:

      Humbled Susie, thank you kindly for your comments, and for pinning my recipes. 🙂

      The Pinterest button has been a real frustration. I’m sure I added it last year, to show when you hover over pictures in the post, but I only checked recently and it was gone! Maybe those plugin updates threw it out of the window? Still I’ll be keeping an eye on it from now on! 😀

  2. This sounds delicious! I LOVE scallops – they are probably one of my favorite foods. I can’t have soy right now, but I bet I could add in some other fresh herbs and it would still be just as tasty. I plan to give it a try next week!
    Chrissy @ Snacking in Sneakers recently posted…Running in the Heat: 4 Top TipsMy Profile

    • says:

      Hey Chrissy, I just love scallops too, so I’m glad you’re a fan also!

      I would just add a touch more fish sauce when you leave out that soy, that should do the trick there nicely. It certainly wont spoil the dish because it has those lovely scallops anyway. 😉

      Thanks for commenting. 🙂

  3. This looks fantastic! I love stir frys- especially when they are loaded with yummy ingredients like this recipe!

  4. i just had scallops last night. dang, i should have tried it with your recipe and GF noodles! AMAZING!

    • says:

      There’s always next time Lindsay, you just can’t get enough of these delicious little morsels can you? 😀

  5. Scallops are my fav! Such delightful little morsels. This dish looks fab.
    THE HUNGRY MUM recently posted…Donna Hay brown butter pound cakeMy Profile

    • says:

      Glad you like the dish, and thanks for stopping on by and commenting. 🙂

      Scallops are a big fav of mine, and I see many other people too. I Might have to further conjur up some more dishes like this, seeing as it’s proved to popular. 😀

  6. Now I’m craving scallops- Why do they have to be so expensive and able to consume a huge batch to be satisfied! this looks great- And yes to pinterest- I swear 3/4 of Australia don’t know what it is and it’s so darn confusing!
    Arman @ thebigmansworld recently posted…What I ate Wednesday #162My Profile

    • says:

      Hey Arman, thanks for your comment. 🙂

      Yeah, you know scallops are something that if I hadn’t discovered the “mini-scallops” I can get here in the UK, frozen and lower cost, then because of the cost of them fresh, I’d probably steer clear of using them in a recipe.

      Australia and the UK just seem to be behind on such excellent sites like Pinterest eh? And still stuck on Faceboook……… 😉

  7. Tracy Rowan says:

    Hi Neil, how are you? I’ve been really enjoying reading all your recipes and finally managed to make this one at the weekend…it was gorgeous and so very straight forward to make. I also tried it with chicken, which was lovely but the scallops were fab!

    Beetroot & chocolate muffins are next on my list. Sounds like a strange combination but def worth a try!

    🙂 Tracy

    • says:

      Hi Tracy, thank you for your note. It’s great to hear from you, I’m well and I hope that you are too! 🙂

      I’m so glad that you’ve been enjoying reading my recipes, and that you loved this recipe. I makes it all the more worthwhile for me, when comments are made like this about my food. Especially that you also tried it with chicken which everyone that reads this recipe will be able to see and try that variation too.

      Looking forward to your feedback on the Beetroot and Chocolate Muffins!

      Neil 🙂

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