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.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.

Kitty Broiher, M.S., R.D., and Kimberly Mayone

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Yunhee Kim; Styling: Molly Fitzsimons/Big Leo Productions

Recipe Summary

prep:
2 mins
cook:
6 mins
total:
8 mins
Yield:
Makes 4 servings (serving size: 4 scallops and 1 1/2 tablespoons sauce)
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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • 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.

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  • 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.

  • 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.

Nutrition Facts

246 calories; fat 7g; saturated fat 1g; mono fat 3g; poly fat 3g; protein 34g; carbohydrates 9g; fiber 0g; cholesterol 65mg; iron 1mg; sodium 587mg; calcium 53mg.
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