Scallops with Tomato-Herb Broth

recipe
Naturally sweet scallops and pungent fresh herbs make this an impressive dish that takes just 10 minutes to cook. Try serving the scallops and broth over hot basmati rice or pasta.

Yield:

3 servings (serving size: about 6 scallops and 1/2 cup sauce)

Recipe from

Recipe Time

Prep: 9 Minutes
Cook: 10 Minutes

Nutritional Information

Calories 160
Caloriesfromfat 8 %
Fat 1.5 g
Satfat 0.2 g
Protein 26.7 g
Carbohydrate 9.4 g
Fiber 1.7 g
Cholesterol 50 mg
Iron 1 mg
Sodium 444 mg
Calcium 61 mg

Ingredients

1 pound sea scallops
2 garlic cloves, minced
2 teaspoons chopped fresh flat-leaf parsley
2 teaspoons chopped fresh basil
2 teaspoons chopped fresh thyme
2 teaspoons chopped fresh oregano
1/4 teaspoon salt
1/4 teaspoon black pepper
2 large tomatoes, seeded and chopped (about 2 cups)
Cooking spray

Preparation

1. Rinse scallops; pat dry with paper towels. Set aside.

2. Combine minced garlic cloves and next 7 ingredients.

3. Coat scallops with cooking spray. Heat a large nonstick skillet over medium-high heat; coat pan with cooking spray. Cook scallops in batches 2 minutes on each side or until browned. Add tomato mixture and scallops to pan, and cook 1 minute or until thoroughly heated.

Note:

Gretchen Brown,

Oxmoor House Healthy Eating Collection

October 2006
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