Seared Scallops with Coarse Sea Salt

recipe
Watching portion sizes helps keep sodium in check when considering fish and shellfish. With a prudent 6-ounce portion of cooked scallops, we can allot for a dusting of coarse sea salt to highlight their delicate flavor and add a crunchy textural counterpoint to the dish.

Yield:

4 servings (serving size: 3 scallops)

Recipe from

Cooking Light

Nutritional Information

Calories 231
Fat 5.1 g
Satfat 0.7 g
Monofat 2.6 g
Polyfat 1 g
Protein 38.4 g
Carbohydrate 5.6 g
Fiber 0.1 g
Cholesterol 75 mg
Iron 0.7 mg
Sodium 430 mg
Calcium 72 mg

Ingredients

12 large sea scallops (about 2 pounds)
1/8 teaspoon freshly ground black pepper
1 tablespoon olive oil
1/8 teaspoon coarse sea salt or finishing salt
Watercress sprigs (optional)

Preparation

1. Pat scallops dry with paper towels; sprinkle evenly with pepper. Heat oil in a large cast-iron skillet over medium-high heat. Add scallops to pan; sauté 3 minutes on each side or until done. Remove scallops from pan; sprinkle with salt. Garnish with watercress sprigs, if desired.

August 2009
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