This Asian influenced recipe is a bold, quick and simple way to get a healthy dinner on the table in minutes. Pan roasting is a low-fat cooking method that helps keep the calories down. Sweet, succulent scallops are a lean seafood choice with many nutritional benefits. Great source of protein, vitamin B12, zinc, and omega-3 fatty acids. This meal will surely impress any guest.
- 8 large sea scallops
- 2 garlic cloves, minced
- 1 celery stalk, minced
- 1 tablespoon *tamari sauce
- 2 teaspoons extra virgin olive oil
- 1/4 teaspoon crushed red pepper (add more if you like your food spicy)
- 1/8 teaspoon black pepper
Rinse the scallops and pat dry.
Heat a large nonstick pan over medium heat. When hot, add the garlic and celery and stir for 2 minutes. Transfer to a small bowl. Add the tamari sauce and red pepper and whisk together.
Meanwhile, add the scallops to the pan but don't overcrowd it; sprinkle with black pepper. Cook scallops about 3 minutes on 1 side until golden brown. Using tongs, flip the scallops and cook 3 minutes or until browned.
Pour the sauce over the scallops. Divide the scallops onto 2 plates.
The Lifestyle Dietitian Notes
*Tamari soy sauce only uses organic soybeans, unlike regular soy sauce that is made from soybeans and wheat, and people who are allergic to wheat can use this product safely. -From the Yamasa Corporation Website
*Serve with brown rice and edamame to boost the fiber content.
*Edamame is from Trader Joe's.