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. 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 ground cumin.
Servings: 2 | Serving size: 6 ounces scallops with sauce
Cooking Time: 30 Minutes
This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8, 9, 10.
This recipe does make good leftovers in sandwiches or salads.
Serve with Shredded Brussels Sprouts or Parmesan Squash. or Herbed Zucchini or Shredded Brussels Sprouts - Low Sodium Version or Sauteed Leeks or Sauteed Leeks - Low Sodium Version or Parmesan Zucchini
|2 Tbsp||fresh dill|
|2 Tbsp||white wine|
|cayenne pepper (to taste)|
|fresh ground black pepper (to taste)|
|spray olive oil|
|12 ounces||sea scallops|
|1 Tbsp||unsalted butter|
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.
Spray the pan liberally with olive oil.
When the pan is hot add the scallops. The pan should be very hot but the oil not smoking.
Cook on the first side for about 4 minutes. Adjust the heat to keep the pan from being too hot.
When the scallops are lightly seared on one, side turn them over.
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 by scraping the browned bits from the bottom of the pan, and cook the liquid, reducing by about 1/2. Top the scallops with the sauce and serve on the warmed plates.
Serving size: 6 ounces scallops with sauce
|Calories 253||Calories from Fat 64|
|% Daily Value|
|Total Fat 7g||9%|
|Saturated Fat 4g||15%|
|Monounsaturated Fat 1g|
|Trans Fat 0g|
|Total Carbohydrates 8g||3%|
|Dietary Fiber 0g||0%|
|Vitamin A 5%||Vitamin C 22%|
|Calcium 6%||Iron 0%|
|Vitamin K 0 mcg||Potassium 595 mg|
|Magnesium 97 mg|