Seared Saffron Scallops

recipe
When searing any food, make sure to use a hot skillet. The high heat used during searing browns the food quickly, which helps to seal in the juices.

Yield:

4 servings (serving size: 6 to 8 scallops and 1/3 cup sauce)

Recipe from

Recipe Time

Prep: 10 Minutes
Cook: 29 Minutes

Nutritional Information

Calories 245
Fat 7.6 g
Satfat 0.8 g
Protein 29.9 g
Carbohydrate 13.1 g
Cholesterol 56 mg
Iron 1.2 mg
Sodium 768 mg
Caloriesfromfat 28 %
Fiber 1.6 g
Calcium 74 mg

Ingredients

Cooking spray
2 teaspoons vegetable oil
1/2 cup finely chopped onion
1 teaspoon minced garlic
2 cups chopped seeded peeled tomato (about 3 medium)
1/4 cup dry white wine
1 tablespoon tomato paste
1/2 teaspoon salt
1/8 teaspoon crushed red pepper
2 tablespoons chopped fresh oregano
2 tablespoons chopped fresh basil
2 teaspoons balsamic vinegar
3 tablespoons fat-free half-and-half
1 1/2 pounds sea scallops (about 30 scallops)
1/4 teaspoon salt
1/8 teaspoon freshly ground black pepper
1 tablespoon olive oil
Dash of saffron

Preparation

Heat a medium saucepan coated with cooking spray over medium-high heat; add vegetable oil. Add onion and garlic; sauté 3 minutes. Add tomato; sauté 2 minutes. Stir in wine and next 3 ingredients. Bring to a boil. Reduce heat; simmer, uncovered, 10 minutes. Stir in oregano, basil, and balsamic vinegar. Cook 1 minute. Remove from heat.

Place mixture in a blender; process until smooth, scraping sides. Return mixture to pan. Stir in half-and-half. Cook over medium-low heat 2 minutes or until thoroughly heated.

Pat scallops dry with paper towels. Sprinkle both sides with salt and black pepper.

Combine 1 tablespoon olive oil and saffron; stir with a whisk.

Heat a large nonstick skillet coated with cooking spray over medium-high heat; add 1 1/2 teaspoons saffron oil. Add 1/2 of scallops; cook 3 to 4 minutes on each side or until done. Remove scallops from pan; set aside and keep warm. Repeat procedure with remaining saffron oil and scallops.

Spoon 1/3 cup sauce on individual plates. Arrange scallops over sauce on each plate.

Note:

Oxmoor House Healthy Eating Collection

January 2004
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