Pan-Seared Scallops with Chili Cream Sauce



4 servings (serving size: 5 ounces scallops and 2 tablespoons sauce)

Recipe from

Cooking Light

Nutritional Information

Calories 209
Caloriesfromfat 17 %
Fat 4 g
Satfat 0.9 g
Monofat 1 g
Polyfat 1.4 g
Protein 30.7 g
Carbohydrate 10.7 g
Fiber 0.4 g
Cholesterol 58 mg
Iron 1 mg
Sodium 462 mg
Calcium 103 mg


1 1/2 pounds sea scallops
2 tablespoons plus 2 teaspoons all-purpose flour, divided
1 teaspoon vegetable oil
1 teaspoon margarine
1 teaspoon chili powder
1/4 teaspoon salt
1/8 teaspoon ground cumin
3/4 cup 1% low-fat milk
2 tablespoons chopped fresh cilantro
Fresh cilantro sprigs


Combine scallops and 2 tablespoons flour in a large zip-top bag; seal bag and shake gently to coat scallops.

Heat oil in a 10-inch cast-iron skillet over high heat, swirling to coat bottom of pan. Add scallops; cook 2 minutes on each side or until lightly browned. Remove scallops from skillet; keep warm.

Melt margarine in skillet over medium heat. Add 2 teaspoons flour, and cook 30 seconds, stirring constantly. Add chili powder, salt, and cumin; cook 30 seconds, stirring frequently. Gradually stir in milk, and cook 2 1/2 minutes or until thick, stirring frequently. Return scallops to skillet; add cilantro, stirring gently to coat. Garnish with cilantro sprigs, if desired.