Pan-Roasted Scallops With Sesame Sauce
- 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
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.
- Prep Time:
- Cook Time: These Asian-influenced pan-roasted 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)
|Calories per serving:||246|
|Fat per serving:||7g|
|Saturated fat per serving:||1g|
|Monounsaturated fat per serving:||3g|
|Polyunsaturated fat per serving:||3g|
|Protein per serving:||34g|
|Carbohydrate per serving:||9g|
|Fiber per serving:||0.0g|
|Cholesterol per serving:||65mg|
|Iron per serving:||1mg|
|Sodium per serving:||587mg|
|Calcium per serving:||53mg|
Good to Know
Scallops are rich in vitamin B12, which promotes brain and nerve health. Vitamin B12 is only found in animal products and some types of yeast. Serve this dish with a side of fiber-rich snap peas.