Seared Scallops With Summer Vegetables
Prep time: 20 minutes | Cook time: 20 minutes | Serves: 4
Details:
Sweet and delicious, scallops sometimes come with a “foot” attached; this small, tough muscle pulls away easily and should be removed. (Phase 3)
Ingredients:
- 4 teaspoons extra-virgin olive oil
- 1 1/2 pounds sea scallops (about 20), cleaned
- 1/4 teaspoon salt
- Freshly ground black pepper
- 1 medium zucchini, halved lengthwise and thinly sliced into half-moons
- 1/2 small onion, finely chopped
- 2 garlic cloves, minced
- 1 cup cherry tomatoes, halved
- 3/4 cup frozen shelled edamame, defrosted
- 1 small ear of corn, shucked, kernels sliced off cob (1/2 cup kernels)
- 2 tablespoons chopped fresh basil
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Nutritional Information:
Per serving with corn: 180 calories
8 g fat (1 g sat)
11 g carbohydrate
18 g protein
2 g fiber
280 mg sodium
Per serving without corn: 161 calories
7 g fat (1 g sat)
7 g carbohydrate
17 g protein
1 g fiber
274 mg sodium
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Directions:
- In a large nonstick skillet, heat 2 teaspoons of the oil over medium-high heat. Add scallops, sprinkle with 1/8 teaspoon of the salt, and season lightly with pepper. Cook until golden brown on the outside and opaque inside, about 2 to 3 minutes per side. Transfer to a plate and keep warm.
- Reduce the heat to medium and add remaining 2 teaspoons oil to the pan.
- Add zucchini, onion, and garlic; cook until vegetables are softened, about 5 minutes.
- Add tomatoes, edamame, and corn; cook until tomatoes begin to break down, 3 to 4 minutes. Return scallops to the pan and sprinkle with remaining 1/8 teaspoon salt and pepper to taste; reheat for 30 seconds, or until heated through. Stir in basil. Divide among 4 plates and serve warm.
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