By Chef Meg Galvin, Healthy Cooking Expert at SparkPeople.com
Not only is this dish pretty on the plate, it's quick and easy at stove top.
Minutes to Prepare: 5
Minutes to Cook: 5
Number of Servings: 4
Servings Per Recipe: 4
Total Fat: 1.4 g
Cholesterol: 35.0 mg
Sodium: 294.8 mg
Total Carbs: 16.2 g
Dietary Fiber: 4.0 g
Protein: 21.8 g
Don't overcrowd the pan or your scallops will simmer rather than sear, which means you won't get that crispy brown exterior. Depending on your pan, you may need to cook in two batches.
You could use bay scallops in this recipe, but they are much smaller and thereby harder to sear.
Why are some scallops so bright and white and others yellow? Purveyors often soak scallops in a solution of sodium tripolyphosphate to brighten their color and extent shelf life. Unfortunately, this can make the scallops rubbery and lose some of their natural nutty flavor. As a consumer, be aware of the difference. You will find both dry scallops not soaked in the solution and wet, which have been brined in the salt solution. If you pick up the brined variety, give them a rinse before cooking.
1 12-ounce bag frozen peas, about 2 cups
1 garlic clove, sliced in half
1 1/2 cups vegetable stock, no salt added
1/3 bunch flat-leaf parsley, leaves only, about 3/4 cup
1 tablespoon lemon juice
4 mint leaves
1/2 teaspoon Chef Meg's Lower Sodium Seasoning Blend
12 sea scallops, rinsed and patted dry
Place the peas, garlic, and stock in a medium size saucepan over high heat. Bring to a boil and cook for two minutes. Remove from heat and add the parsley, lemon juice and mint. Puree in a blender or using an immersion blender.
While peas are cooking, prepare the scallops. Pat the scallops on both sides dry with a paper or lint-free cotton towel. Sprinkle seasoning blend over each scallop. Spray each scallop with a generous layer of nonstick cooking spray.
Heat a sauté pan or cast-iron skillet over high heat. When the pan is piping hot, add the scallops. Do not move them once you put them in the pan. Cook for two minutes on each side, spraying the top side with nonstick cooking spray before you flip them.
Serve warm. Pour a 1/4 cup of pea puree into a soup plate or dish and top with 3 seared scallops.
Serve with couscous or brown rice.
Serving Size: makes 4 servings, 1/4 cup puree with 3 scallops per serving
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SparkPeople Healthy Cooking Expert Meg Galvin is a World Master Chef, culinary instructor, and the author of "The SparkPeople Cookbook: Love Your Food, Lose the Weight." A farmer's daughter and marathon runner, she lives in northern Kentucky with her husband and three teenage sons.