By the Plate: Silky Seared Scallops
Here’s an easy, elegant meal for your special Valentine. Set the table (I recommend dining by candlelight) and prepare the side dishes before you cook the scallops. The tender sea morsels sear quickly and are best served right away.
Full Meal
Calories: | Carbohydrate: gBy the Plate Foods Include
Per ServingSilky Seared Scallops |
||
---|---|---|
Makes: 2 servings | ||
Serving Size: 4 oz. | ||
Calories | 185 | |
Fat | 12 | g |
Saturated Fat | 2 | g |
Trans Fat | 0 | g |
Carbohydrate | 4 | g |
Fiber | 0 | g |
Sugars | 0 | g |
Cholesterol | 30 | mg |
Sodium | 440 | mg |
Potassium | 230 | mg |
Protein | 15 | g |
Phosphorus | 305 | mg |
Choices: Lean Meat 2, Fat 2 |
Silky Seared Scallops
- Makes: 2 servings
- Serving Size: 4 oz.
- Preparation Time: 5 minutes
- Cooking Time: 4 minutes
Ingredients
1/2 | lb. | dry-packed scallops (medium size) |
1/4 | tsp. | kosher salt |
1/4 | tsp. | freshly ground black pepper |
1 1/2 | Tbsp. | olive oil |
1 | tsp. | no-trans-fat hydrogenated buttery spread |
Lemon wedges |
Directions
- Make sure the scallops are very dry. Pat away any excess moisture with paper towels. Sprinkle both sides of each scallop with salt and pepper.
- In a large skillet, preferably cast iron (do not use a nonstick skillet), heat the oil and buttery spread over high heat. When you see wisps of smoke, add the scallops in one layer.
- Sear the scallops for 2 to 3 minutes, until a caramel-colored crust develops. Don’t move the scallops as they cook; this allows a tasty golden crust to form. Turn the scallops over and sear for another 2 to 3 minutes.
- The cooked scallops should still be springy when you press them with your thumb; avoid overcooking. Remove the scallops from the pan, and serve immediately with lemon wedges.
Additional Foods in This Meal
Orzo
1/2 cup cooked tricolor orzo
- Per Serving
- Calories: 105
- Carbohydrate: 21g
- Choices: Starch 1.5
Broccolini
4 spears steamed broccolini or broccoli with 2 tsp. jarred diced roasted red pepper
- Per Serving
- Calories: 45
- Carbohydrate: 8g
- Choices: Vegetable 2
Berry Dessert
3/4 cup mixed raspberries, strawberries, and blueberries (fresh or frozen, thawed, and drained) topped with 1 tsp. low-fat whipped dessert topping
- Per Serving
- Calories: 75
- Carbohydrate: 17g
- Choices: Fruit 1