Scallops
Small fish—sardines, anchovies—and scallops! I love scallops! They say that a child may have to try something 10 times or more before they like something. Not me. The first time I tried scallops, I loved them. The secret to great scallops is to get them absolutely dry before pan searing them. The least bit of liquid will make them rubbery. Over-cooking will do the same thing. These scallops are also great on a bed of field greens with a vinaigrette! Give this a try—it’s very fast!
Pan-Roasted Scallops With Sesame Sauce
Photo by: Yunhee Kim
Recipe from Health JANUARY 2007
These Asian-influenced scallops cook in less than 6 minutes. Serve with white rice and a side of edamame for a healthy, well-balanced meal.
Yield: Makes 4 servings (serving size: 4 scallops and 1 1/2 tablespoons sauce)
Cook time: 6 Minutes Prep time: 2 Minutes
Ingredients
- 16 large sea scallops (about 1 3/4 pounds)
- 1 sliced green onion (white and green sections reserved separately)
- 2 garlic cloves, minced (about 1 teaspoon)
- 2 tablespoons low-sodium soy sauce
- 1 tablespoon rice vinegar
- 3 teaspoons sugar
- 1/2 teaspoon cornstarch
- 1 tablespoon sesame oil
- 1/8 teaspoon crushed red pepper
- 1 teaspoon canola oil
- 1/8 teaspoon black pepper
Preparation
1. Remove scallops from the refrigerator, and bring them to room temperature (about 10 minutes). In a small mixing bowl, add the white onion pieces and the next 7 ingredients (through crushed red pepper); stir with a whisk to combine, and set aside.
2. Warm the canola oil in a large nonstick skillet over medium heat. When hot, add the scallops; sprinkle scallops with the black pepper. Cook scallops about 3 minutes on 1 side until golden brown. Using tongs, flip the scallops and cook 2-3 more minutes or until browned. Transfer scallops to a plate, and cover with foil. Keep the skillet on the heat.
3. Whisk the sauce again, and add it to the pan. Cook until the sauce boils and thickens slightly (about 45 seconds); then remove the pan from heat. Divide scallops among 4 plates, drizzle some of the hot sesame sauce over each portion, and garnish with a sprinkle of green onion pieces.
Amount per serving Calories: 246 Fat: 7 g Saturated fat: 1 g Protein: 34 g Carbohydrate: 9 g Fiber: 0.0 g Cholesterol: 65 mg Sodium: 587 mg
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