This recipe is safe for Coumadin (warfarin) users.
This recipe is safe for those who are lactose intolerant.
This is a low sodium recipe.
GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.
This recipe is safe for those who are sensitive to gluten.
"Lime juice makes things taste fresher." -Bobby Flay, Chef
Scallops are the perfect weeknight meal, if you can afford them. They only take about ten minutes to cook and are really versatile. Scallops are low in fat and calories and high in great quality protein.
There are so many variations of this recipe that you might try. Replace the lime juice with fresh orange or grapefruit juice. Fresh basil works well with citrus as does fresh oregano. The slight spiciness from a pinch of cayenne could come from additional fresh pepper, a bit of ground fennel seed, or even ground cumin.
Servings: 2 | Serving size: 6 ounces scallops with sauce
Cooking Time: 30 Minutes
This recipe can easily be multiplied and makes great leftovers in sandwiches or salads.
Serve with Plain Mashed Potatoes [Plain Mashed Potatoes - Low Sodium Version] or Brown Rice or Brown Rice with Parsley AND Shredded Brussels Sprouts [Shredded Brussels Sprouts - Low Sodium Version] or Parmesan Squash or Herbed Zucchini or or Sauteed Leeks [Sauteed Leeks - Low Sodium Version].
Preheat the oven to the warm setting. Place two plates in the oven.
Place the lime juice, fresh dill, honey, salt, water, white wine, cayenne pepper and pepper in a blender and process until smooth.
Place a large skillet over medium high heat.
Place the olive oil in the pan and swirl to coat the bottom of the pan.
When the pan is hot, add the scallops. The pan should be very hot, but the oil should not smoking. Adjust the heat to keep the pan from being too hot.
Cook on the first side for about 4 minutes.
When the scallops are lightly seared on one side, turn them over. They should release easily from the pan. If they do not, give them another minute and check again.
Cook for another 4 to 5 minutes and remove the scallops to the warm plates.
Add the lime juice mixture to the pan.
Add the butter.
Deglaze the pan, scraping the bottom of the pan to include the browned bits, and simmer the liquid reducing by about 1/2.
Serve with the sauce on top of the scallops.
Serving size: 6 ounces scallops with sauce
|Calories 290||Calories from Fat 108|
|% Daily Value|
|Total Fat 12g||15%|
|Saturated Fat 4g||21%|
|Monounsaturated Fat 5g|
|Trans Fat 0g|
|Total Carbohydrates 15g||5%|
|Dietary Fiber 0g||0%|
|Vitamin A 5%||Vitamin C 5%|
|Calcium 0%||Iron 0%|
|Vitamin K 3mcg||Potassium 35mg|