Menu Planning & Recipes

Lemon-Shallot Scallops

Recipe courtsey of Amy Shapiro, RD CDN guest contributor

Servings: ~4
Printable version

 

Ingredients:

  • 2 tsp olive oil

  • 1½ pounds scallops

  • Salt and pepper to taste

  • 2 tsp butter

  • 3 Tbl minced shallots

  • ½ tsp bottled minced garlic

  • ½ cup dry white wine

  • 1 Tbl fresh lemon juice

  • 2 Tbl finely chopped fresh parsley

Directions:

  1. Heat oil in a large non-stick skillet over medium- high heat
  2. Sprinkle sea scallops with salt and pepper (optional)
  3. Add scallops to pan and sauté 2 minutes per side
  4. Remove scallops from pan and cover with foil to keep warm
  5. Melt butter in the pan, add shallots and garlic and sauté 1 minute
  6. Add wine and lemon juice and cook 1 minute more
  7. Put scallops back in pan, toss to coat
  8. Remove from heat and sprinkle with parsley

Nutrition: (Serving size: ¼th recipe)

calories: 204      protein: 29g       total carbohydrate: 6g      total fat: 5.4g

sodium: 581mg      saturated fat: 1.8g