Seared Scallops with Sautéed Fennel, Orange, and Red Onion

Seared Scallops with Sautéed Fennel, Orange, and Red Onion Recipe
Oxmoor House
The secret to getting a beautiful brown sear is to pat the scallops dry, sear them in a hot skillet, and move them only to turn them over.

Yield:

4 servings (serving size: 5 ounces scallops and 1/3 cup sauce)

Recipe from

Recipe Time

Prep: 6 Minutes
Cook: 9 Minutes

Nutritional Information

Calories 277
Caloriesfromfat 0.0 %
Fat 14 g
Satfat 3.3 g
Monofat 8.4 g
Polyfat 1.3 g
Protein 13.5 g
Carbohydrate 25.7 g
Fiber 4.6 g
Cholesterol 27 mg
Iron 1.5 mg
Sodium 659 mg
Calcium 88 mg

Ingredients

1 1/2 pounds large sea scallops
1/2 teaspoon salt, divided
1/4 teaspoon black pepper, divided
1 tablespoon extra-virgin olive oil, divided
1/3 cup orange juice
1 tablespoon butter
3 cups thinly sliced fennel bulb
1 cup vertically sliced red onion
1/4 cup fennel fronds
1 cup peeled, halved orange slices (1 large orange)

Preparation

1. Pat scallops dry with paper towels. Sprinkle scallops with 1/4 teaspoon salt and 1/8 teaspoon pepper. Heat 1 1/2 teaspoons oil in a large nonstick skillet over medium-high heat. Add scallops; cook 3 minutes on each side. Remove scallops from pan; keep warm. Add orange juice to pan; cook 2 minutes. Add butter, stirring to melt.

2. Heat remaining 1 1/2 teaspoons oil in a large nonstick skillet over medium-high heat. Add fennel slices and onion; sauté 3 minutes. Stir in fennel fronds, remaining 1/4 teaspoon salt, remaining 1/8 teaspoon pepper, and orange slices. Serve immediately.

Serve with: Whole Wheat Bread with Caper-Mint Dipping Sauce

Choice Ingredient

Large sea scallops are great for a fast and filling protein source any night of the week. They can be seared or sautéed and then added to salads and pastas or served solo as an entrée. Their mild taste and universal appeal make them a good host for complex flavors.

Note:

Cooking Light Fresh Food Fast Weeknight Meals

March 2010
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