Scallop and Tomato Sauté

Serve this speedy sauté over angel hair pasta with a green salad and crusty bread.

Yield: 4 servings (serving size: about 5 scallops, about 1/2 cup sauce, and 1 1/2 teaspoons cheese)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 237
  • Calories from fat: 17%
  • Fat: 4.6g
  • Saturated fat: 0.9g
  • Monounsaturated fat: 2g
  • Polyunsaturated fat: 0.8g
  • Protein: 31.4g
  • Carbohydrate: 14.3g
  • Fiber: 2.1g
  • Cholesterol: 58mg
  • Iron: 3mg
  • Sodium: 742mg
  • Calcium: 147mg

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

Preparation

  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.
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