Seared Scallops with Lemon Orzo

Photo: Lee Harrelson; Styling: Leigh Ann Ross

Serve this easy but impressive meal with a green salad, garlic bread, and a crisp white wine. Tip: Sear the scallops while the orzo cooks.

Yield: 4 servings (serving size: 4 1/2 ounces scallops and about 3/4 cup pasta mixture)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 480
  • Calories from fat: 10%
  • Fat: 5.1g
  • Saturated fat: 1.7g
  • Monounsaturated fat: 1.9g
  • Polyunsaturated fat: 0.7g
  • Protein: 60.9g
  • Carbohydrate: 45.5g
  • Fiber: 2.2g
  • Cholesterol: 122mg
  • Iron: 1.1mg
  • Sodium: 875mg
  • Calcium: 95mg

Ingredients

  • Cooking spray
  • 1/2 cup prechopped onion
  • 1 cup uncooked orzo (rice-shaped pasta)
  • 1 cup fat-free, less-sodium chicken broth
  • 1/2 cup dry white wine
  • 1/4 teaspoon dried thyme
  • 2 tablespoons chopped fresh chives
  • 2 tablespoons fresh lemon juice
  • 2 teaspoons olive oil
  • 1 1/2 pounds sea scallops
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper

Preparation

  1. Heat a medium saucepan over medium-high heat. Coat pan with cooking spray. Add onion to pan; sauté 3 minutes. Stir in pasta, broth, wine, and thyme; bring to a boil. Cover, reduce heat, and simmer 15 minutes or until liquid is absorbed and pasta is al dente. Stir in chopped chives and lemon juice. Keep warm.
  2. Heat oil in a large cast-iron skillet over medium-high heat. Sprinkle scallops evenly with salt and pepper. Add scallops to pan; cook 3 minutes on each side or until desired degree of doneness. Serve with pasta mixture.
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