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Scallop and Tomato Sauté

Yield 4 servings (serving size: about 5 scallops, about 1/2 cup sauce, and 1 1/2 teaspoons cheese)
Serve this speedy sauté over angel hair pasta with a green salad and crusty bread.

Ingredients

  • 2 teaspoons olive oil
  • 1 1/2 pounds large sea scallops
  • 2 teaspoons bottled minced garlic
  • 1 (28-ounce) can whole tomatoes, undrained
  • 1/3 cup dry white wine
  • 1/3 cup chopped fresh parsley
  • 1 tablespoon balsamic vinegar
  • 2 teaspoons fresh lemon juice
  • 1 teaspoon capers
  • 1/2 teaspoon crushed red pepper
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 2 tablespoons preshredded fresh Parmesan cheese

Nutrition Information

  • calories 237
  • caloriesfromfat 17 %
  • fat 4.6 g
  • satfat 0.9 g
  • monofat 2 g
  • polyfat 0.8 g
  • protein 31.4 g
  • carbohydrate 14.3 g
  • fiber 2.1 g
  • cholesterol 58 mg
  • iron 3 mg
  • sodium 742 mg
  • calcium 147 mg

How to Make It

  1. Heat oil in a large nonstick skillet over medium-high heat. Add scallops to pan, and cook 2 minutes on each side. Remove scallops from pan; keep warm.

  2. Add garlic to pan; cook 1 minute or until lightly browned. Drain and discard 1/2 cup liquid from tomatoes. Add tomatoes and remaining liquid to pan, crushing tomatoes slightly with a spoon; cook 2 minutes. Add wine and next 7 ingredients (through black pepper); bring to a boil. Reduce heat, and simmer 4 minutes.

  3. Add scallops to pan; cook 1 minute or until thoroughly heated. Sprinkle with cheese.