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Seared scallops

June 7, 2016

Recipe

The secret to making seared scallops at home is a hot pan, a little olive oil and fresh herbs.

Serves 2

Scallops also pair well with tarragon, dill, parsley, basil, paprika, Old Bay seasoning or blackening seasoning. Serve on a bed of sauteed spinach.

Heat a large skillet or grill to medium-high heat. Add olive oil to the skillet, or brush both sides of the scallops with oil if cooking on the grill. In a small bowl, combine the rosemary, thyme, salt and pepper.

Coat each scallop with the fresh herb mixture and place in the hot skillet or on the grill. Let the scallops sear for about 3 minutes on each side. The scallops should be cooked to about medium doneness.

1 teaspoon olive oil
8 (1 ounce each) sea scallops, chain removed
1 tablespoon chopped fresh rosemary
1 tablespoon chopped fresh thyme
Pinch of salt
Pinch of pepper

DASH Eating Plan Servings

Dairy foods (low-fat or fat-free) 1/2 Fats and oils Fruits Grains and grain products 4 Meats, poultry and fish Nuts, seeds and dry beans Sweets Vegetables

Diabetes Meal Plan Choices

1/2 Fats Dairy foods (low-fat or fat-free) Fruits 4 Meat and meat substitutes Milk and milk products Nonstarchy vegetables Starches Sweets, desserts and other carbohydrates

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates 1/2 Fats Fruits 1 Protein and dairy Sweets Vegetables

Nutritional analysis per serving

Calcium 123 Calories 4 g Total carbohydrate 35 mg Cholesterol 0 g Dietary fiber 2 g Monounsaturated fat Potassium 19 g Protein 0 g Saturated fat 4 pieces Serving size 427 mg Sodium 3 g Total fat