Diabetes Forecast

Seared Scallops With Pine Nut Spinach

Per Serving

Seared Scallops With Pine Nut Spinach

Makes: 4
Serving Size: 3 oz. scallops, 1/2 cup spinach
Calories 190
Fat 7 g
Saturated Fat 1.4 g
Carbohydrate 12 g
Fiber 4 g
Sugars 1 g
Cholesterol 30 mg
Sodium 455 mg
Potassium 1 mg
Protein 20 g
Phosphorus 420 mg
Choices: Vegetable 2, Lean Meat 2, Fat 1
  • Makes: 4
  • Serving Size: 3 oz. scallops, 1/2 cup spinach
  • Preparation Time: 15 minutes
  • Cooking Time: 8 to 10 minutes


2 tsp. olive oil
1 tsp. butter
1 lb. fresh sea scallops, patted very dry
1/4 tsp. kosher salt
1/2 tsp. lemon pepper seasoning (no salt)
1/4 cup dry white wine or low-fat, reduced-sodium chicken broth
1 med. shallot, minced
1 1/2 lbs. fresh baby spinach leaves, washed and stemmed
2 Tbsp. toasted pine nuts
1/8-;1/4 tsp. crushed red pepper flakes
1 Tbsp. fresh lemon zest


  1. In a large skillet, heat the olive oil and butter over medium-high heat. Sprinkle the scallops with the salt and lemon pepper seasoning. Add the scallops to the pan (in batches if necessary to keep them in one layer), and sear the scallops for 2 to 3 minutes until golden brown. Turn the scallops and sear the other side for 2 to 3 minutes or until they are just cooked through. Set the scallops on a plate; tent with foil to keep them warm.
  2. Add the wine to the skillet, scraping up any browned bits, and cook for 30 seconds. Add the shallot and sauté for 2 minutes. Add the spinach and, with tongs, turn the spinach until it just wilts and before it releases too much liquid. Add the toasted pine nuts and crushed red pepper flakes, and lightly toss. Serve the scallops over a bed of the spinach. Sprinkle with the fresh lemon zest.

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