Scallops with Cucumber-Horseradish 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.

Yield: 4 servings (serving size: 3 scallops and about 1/3 cup sauce)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 220
  • Calories from fat: 25%
  • Fat: 6g
  • Saturated fat: 1.4g
  • Monounsaturated fat: 3.1g
  • Polyunsaturated fat: 0.8g
  • Protein: 28.2g
  • Carbohydrate: 11.7g
  • Fiber: 0.4g
  • Cholesterol: 50mg
  • Iron: 0.8mg
  • Sodium: 393mg
  • Calcium: 174mg

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)

Preparation

  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.
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