Pan-Seared Scallops with Chili Cream Sauce

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

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Nutritional Information

Amount per serving
  • Calories: 209
  • Calories from fat: 17%
  • Fat: 4g
  • Saturated fat: 0.9g
  • Monounsaturated fat: 1g
  • Polyunsaturated fat: 1.4g
  • Protein: 30.7g
  • Carbohydrate: 10.7g
  • Fiber: 0.4g
  • Cholesterol: 58mg
  • Iron: 1mg
  • Sodium: 462mg
  • Calcium: 103mg

Ingredients

  • 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

Preparation

  1. Combine scallops and 2 tablespoons flour in a large zip-top bag; seal bag and shake gently to coat scallops.
  2. 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.
  3. 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.
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