Pan-Seared Scallops with Cilantro

Two things are important when searing any food: Use a very hot skillet, and cook the food in small batches. The high heat seals in the juices so that the food browns quickly.

Yield: 4 servings (serving size: 3 ounces scallops and about 2 tablespoons sauce)
Recipe from Oxmoor House

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Nutritional Information

Amount per serving
  • Calories: 118
  • Calories from fat: 0.0%
  • Fat: 2.5g
  • Saturated fat: 1.1g
  • Monounsaturated fat: 0.0g
  • Polyunsaturated fat: 0.0g
  • Protein: 19.5g
  • Carbohydrate: 4.1g
  • Fiber: 0.3g
  • Cholesterol: 42mg
  • Iron: 0.4mg
  • Sodium: 497mg
  • Calcium: 31mg

Ingredients

  • 1 pound sea scallops
  • 1 teaspoon chili powder
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1 tablespoon light butter, divided
  • Cooking spray
  • 1/4 cup water
  • 1/2 jalapeño pepper, seeded and minced
  • 2 tablespoons fresh lime juice
  • 2 tablespoons minced fresh cilantro

Preparation

  1. 1. Sprinkle both sides of scallops with chili powder, salt, and black pepper.
  2. 2. Melt 1 1/2 teaspoons butter in a large nonstick skillet coated with cooking spray over medium-high heat. Add half of scallops; cook 3 minutes on each side or until done. Remove scallops from pan; keep warm. Repeat procedure with remaining butter and scallops.
  3. 3. Add water, jalapeño pepper, and lime juice to pan; cook 1 minute, scraping bottom and sides of pan to loosen browned bits. Spoon sauce over scallops; sprinkle with cilantro.
  4. carbo rating: 5
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