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Seared Saffron Scallops

Prep time 10 mins
Cook time 29 mins
Yield 4 servings (serving size: 6 to 8 scallops and 1/3 cup sauce)
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.

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

Nutrition 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

How to Make It

  1. 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.

  2. 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.

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

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

  5. 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.

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

Oxmoor House Healthy Eating Collection