Rosemary Fried Scallops with Tomato-Caper Salad

Cornmeal coating gives the scallops a crunchy crust. Serve with orzo tossed with olive oil and salt.

Yield: 4 servings (serving size: about 4 ounces scallops and about 1/2 cup salad)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 217
  • Calories from fat: 21%
  • Fat: 5.1g
  • Saturated fat: 0.7g
  • Monounsaturated fat: 2.6g
  • Polyunsaturated fat: 0.9g
  • Protein: 30g
  • Carbohydrate: 12.1g
  • Fiber: 1.5g
  • Cholesterol: 56mg
  • Iron: 1.2mg
  • Sodium: 464mg
  • Calcium: 49mg

Ingredients

  • 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

Preparation

  1. Heat oil in a large nonstick skillet over medium-high heat.
  2. 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.
  3. Add scallops to pan; cook 3 minutes on each side or until done. Serve with tomato salad.
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