Curried Sea Scallops

Scallops are a low-fat source of high-quality protein, with about 1 gram of fat and 24 grams of protein per 5-ounce serving.

Yield: 4 servings (serving size: 5 ounces scallops and 2 tablespoons sauce)
Recipe from Oxmoor House

More From Oxmoor House

Nutritional Information

Amount per serving
  • Calories: 171
  • Calories from fat: 0.0%
  • Fat: 3.4g
  • Saturated fat: 0.4g
  • Monounsaturated fat: 0.0g
  • Polyunsaturated fat: 0.0g
  • Protein: 24.7g
  • Carbohydrate: 7.9g
  • Fiber: 0.4g
  • Cholesterol: 47mg
  • Iron: 0.8mg
  • Sodium: 639mg
  • Calcium: 50mg

Ingredients

  • 2/3 cup fat-free, less-sodium chicken broth
  • 1/4 cup fat-free half-and-half
  • 1 1/2 teaspoons fresh lemon juice
  • 3/4 teaspoon curry powder
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 1 1/4 pounds sea scallops
  • 4 teaspoons all-purpose flour
  • Cooking spray
  • 2 teaspoons olive oil, divided
  • 2 tablespoons chopped fresh parsley
  • 2 tablespoons thinly sliced green onions

Preparation

  1. 1. Combine first 6 ingredients in a bowl; stir well, and set aside.
  2. 2. Pat scallops dry with paper towels to remove excess moisture; lightly coat with flour. Coat a large nonstick skillet with cooking spray; add 1 teaspoon oil. Place pan over medium-high heat until hot. Add half of scallops; cook 2 minutes on each side. Remove scallops from pan; set aside, and keep warm. Repeat procedure with remaining oil and scallops.
  3. 3. Return scallops to pan. Add broth mixture; bring to a boil. Cook 3 minutes or until sauce is slightly thickened. Sprinkle with parsley and green onions.
  4. carbo rating: 7
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