Scallop Stir-Fry Salad

Prep Time: 10 mins

Cook Time: 6 mins

Total Time: 16 mins

Ingredients

• 6 ounce(s) sea scallops, fresh or frozen
• 1 tablespoon orange juice
• 1 tablespoon soy sauce, reduced-sodium
• 1 1/2 teaspoon vinegar, rice
• 1/2 teaspoon oil, toasted sesame
• 1 tablespoon oil, cooking
• 1/2 cup(s) pea pods, fresh, halved, strings and tips removed
• 1/4 cup(s) onion(s), green, sliced
• 1/2 pepper(s), red, bell, seeded and sliced into strips
• 6 ounce(s) corn, baby, rinsed and drained
• 1 cup(s) cabbage, napa (Chinese), shredded
• 1 cup(s) spinach

Preparation

1. Thaw scallops, if frozen. Rinse scallops; pat dry. In a small bowl, stir together orange juice, soy sauce, vinegar, and sesame oil. Set aside.
2. In a skillet, heat 2 teaspoons cooking oil over medium-high heat. Add scallops; stir-fry about 2 minutes or until opaque. Remove scallops from skillet.
3. Add remaining 1 teaspoon cooking oil to skillet. Add pea pods, sweet pepper, and green onion; stir-fry for 2 to 3 minutes or until crisp-tender. Add scallops, corn, and orange juice mixture; stir-fry about 1 minute or until heated through. Remove from heat.
4. In a salad bowl, combine cabbage and spinach. Top with scallop mixture; toss to combine.
Makes 2 (11/2-cup) servings.

Nutritional Info (Per serving):

Calories: 203, 

Saturated Fat: 1g, 

Sodium: 633mg, 

Dietary Fiber: 4g, 

Total Fat: 9g, 

Carbs: 12g, 

Cholesterol: 28mg, 

Protein: 18g

Exchanges: 

Vegetable: 2, 

Lean Meat: 2, 

Fat: 2

Carb Choices: 1

SHRIMP & SCALLOP KABOBS

Shrimp and Scallop Kabobs

These seafood kabobs are a big hit with everyone who loves spicy food. Don’t forget to use the extra seasoned butter as a dipping sauce! 

• 4 Servings
• Prep/Total Time: 30 min.

20 10 30

Ingredients

• 3/4 cup butter, cubed *id try OLIVE OIL here, to change the fat content and making it better
• 3 teaspoons Cajun seasoning
• 1-1/2 teaspoons hot pepper sauce
• 3/4 teaspoon garlic powder
• 3/4 teaspoon onion powder
• 12 uncooked large shrimp (about 1/2 pound)
• 16 sea scallops (about 2 pounds)

Directions

• In a microwave-safe bowl, melt butter. Stir in the Cajun seasoning, pepper sauce, garlic powder and onion powder; set aside 1/2 cup butter mixture for serving and keep warm.
• Peel and devein shrimp, leaving tails on. On four metal or soaked wooden skewers, alternately thread shrimp and scallops.
• Using long-handled tongs, moisten a paper towel with cooking oil and lightly coat the grill rack. Grill, covered, over medium heat or broil 4 in. from the heat for 3-5 minutes on each side or until shrimp turn pink and scallops are firm and opaque, basting occasionally with butter mixture. Serve with reserved butter. Yield: 4 servings.

Nutrition Facts: 1 kabob with 2 tablespoons sauce equals 

399 calories, 

35 g fat (22 g saturated fat), 

170 mg cholesterol, 

813 mg sodium, 

3 g carbohydrate, 

trace fiber, 

19 g protein.

Seared Scallops with Cauliflower, Brown Butter, and Basil

In this easily assembled meal, vermouth-laced brown butter imbues cauliflower with deep flavor, while a basil garnish adds color and freshness. 

Serves 4

3 Tbs. extra-virgin olive oil
1 small head cauliflower (1 lb.), trimmed and cut into bite-size florets (about 4 cups)
1 lb. all-natural (dry-packed) sea scallops
2 Tbs. unsalted butter
1 large shallot, minced
1/2 cup dry vermouth
Kosher salt and freshly ground black pepper
8 large fresh basil leaves, thinly sliced

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Heat 1 Tbs. of the oil in a 12-inch nonstick skillet over medium-high heat until shimmering hot. Add the cauliflower and cook, stirring often, until lightly browned, about 4 minutes. Transfer to a bowl.

Add the remaining 2 Tbs. oil to the skillet. When shimmering hot, add the scallops in a single layer. Cook until golden-brown, about 2 minutes. Flip and cook until the scallops are barely cooked through, about 2 minutes more (if you cut into one, it should still be slightly translucent in the center). Transfer to another bowl.

Swirl the butter into the skillet, add the shallot and cook, stirring often, until the shallot softens and the butter begins to brown, about 1 minute.

Add the vermouth and bring it to a boil, scraping up any bits on the bottom of the skillet with a wooden spoon. Return the cauliflower to the skillet and season with 1/4 tsp. each salt and pepper. Cover the skillet and reduce the heat to medium. Cook, stirring once or twice, until the cauliflower florets are tender, about 6 minutes.

Return the scallops to the pan and toss to heat through, about 1 minute. Remove from the heat, sprinkle with the basil, and serve.

Serving Suggestions

Serve with a simple side: Sauteed Spinach with Shallots.

nutrition information (per serving):
Calories (kcal): 300; Fat (g): 17; Fat Calories (kcal): 150; Saturated Fat (g): 5; Protein (g): 21; Monounsaturated Fat (g): 9; Carbohydrates (g): 8; Polyunsaturated Fat (g): 1.5; Sodium (mg): 270; Cholesterol (mg): 55; Fiber (g): 2;