Seared Scallops with Farmers' Market Salad
Look for dry-packed scallops, which will brown best.
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- Calories: 251
- Fat: 5.7g
- Saturated fat: 0.5g
- Monounsaturated fat: 2.4g
- Polyunsaturated fat: 1.9g
- Protein: 31.6g
- Carbohydrate: 19.4g
- Fiber: 3.3g
- Cholesterol: 56mg
- Iron: 1.4mg
- Sodium: 641mg
- Calcium: 70mg
- 2 cups chopped tomato (about 1 pound)
- 1 cup chopped fresh basil
- 3/4 teaspoon kosher salt, divided
- 1/4 teaspoon freshly ground black pepper, divided
- 1 tablespoon canola oil
- 1 1/2 pounds sea scallops
- Cooking spray
- 2 cups fresh corn kernels (about 3 ears)
- 1. Combine tomato, basil, 1/4 teaspoon salt, and 1/8 teaspoon pepper; toss gently. Set aside.
- 2. Heat a large cast-iron or other heavy skillet over high heat. Add oil to pan, swirling to coat. Pat scallops dry with paper towels; sprinkle with remaining 1/2 teaspoon salt and remaining 1/8 teaspoon pepper. Add scallops to pan; cook 2 minutes or until browned. Turn scallops; cook 2 minutes or until done. Remove scallops from pan; keep warm.
- 3. Coat pan with cooking spray. Add corn to pan; saut 2 minutes or until lightly browned. Add to tomato mixture; toss gently. Serve salad with scallops.
Be sure you buy dry-packed scallops. Scallops marked "wet packed" have been treated with a liquid solution containing sodium tripolyphosphate. The scallops absorb the salty mixture and plump up, resulting in a heavier weight and a higher market price. But when you cook them, the liquid portion will cook out, leaving you with smaller scallops and a higher sodium content.
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