Rosemary Fried Scallops with Tomato-Caper Salad

Rosemary Fried Scallops with Tomato-Caper SaladRecipe
Randy Mayor
Cornmeal coating gives the scallops a crunchy crust. Serve with orzo tossed with olive oil and salt.


4 servings (serving size: about 4 ounces scallops and about 1/2 cup salad)

Recipe from

Cooking Light

Nutritional Information

Calories 217
Caloriesfromfat 21 %
Fat 5.1 g
Satfat 0.7 g
Monofat 2.6 g
Polyfat 0.9 g
Protein 30 g
Carbohydrate 12.1 g
Fiber 1.5 g
Cholesterol 56 mg
Iron 1.2 mg
Sodium 464 mg
Calcium 49 mg


1 tablespoon olive oil
2 cups chopped tomato
1 tablespoon chopped fresh parsley
1 tablespoon capers
2 teaspoons rice vinegar
1/4 teaspoon sugar
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
2 tablespoons cornmeal
1 teaspoon chopped fresh rosemary
1 1/2 pounds sea scallops


Heat oil in a large nonstick skillet over medium-high heat.

Combine tomato and next 6 ingredients (through pepper). Combine cornmeal, rosemary, and scallops in a zip-top plastic bag; seal and shake well to coat.

Add scallops to pan; cook 3 minutes on each side or until done. Serve with tomato salad.