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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. 

Course Main Course
Cuisine Japanese
Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Servings 2
Author Jerlyn Jones

Ingredients

  • 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

Instructions

  1. Rinse the scallops and pat dry.

  2. 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.

  3. 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. 

  4. Pour the sauce over the scallops. Divide the scallops onto 2 plates.

    Tamari sauce is gluten free

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.