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Scallops with Cucumber-Horseradish Sauce

Yield 4 servings (serving size: 3 scallops and about 1/3 cup sauce)
Serve with a salad and bread or over cooked angel hair pasta tossed with a little olive oil and salt. Add extra horseradish if you want more heat in the sauce.

Ingredients

  • 1 tablespoon olive oil
  • Cooking spray
  • 1 cup chopped seeded peeled cucumber
  • 1 cup plain fat-free yogurt
  • 2 tablespoons finely chopped fresh parsley
  • 1 1/2 tablespoons prepared horseradish
  • 1/8 teaspoon kosher salt
  • 1/8 teaspoon coarsely ground black pepper
  • 2 tablespoons Italian-seasoned breadcrumbs
  • 12 large sea scallops (about 1 1/2 pounds)

Nutrition Information

  • calories 220
  • caloriesfromfat 25 %
  • fat 6 g
  • satfat 1.4 g
  • monofat 3.1 g
  • polyfat 0.8 g
  • protein 28.2 g
  • carbohydrate 11.7 g
  • fiber 0.4 g
  • cholesterol 50 mg
  • iron 0.8 mg
  • sodium 393 mg
  • calcium 174 mg

How to Make It

  1. Heat oil in a large nonstick skillet coated with cooking spray over medium-high heat.

  2. Combine cucumber, yogurt, parsley, horseradish, salt, and pepper; set aside. Place breadcrumbs in a shallow dish; dredge scallops in breadcrumbs.

  3. Add scallops to pan; cook 4 minutes on each side or until done. Serve immediately with sauce.