Seared Sesame Scallops on Noodles


3 servings (serving size: about 6 scallops and 1/2 cup noodles)

Recipe from

Recipe Time

Prep: 6 Minutes
Cook: 16 Minutes

Nutritional Information

Calories 296
Fat 6.9 g
Satfat 0.8 g
Protein 34.3 g
Carbohydrate 21.4 g
Cholesterol 62 mg
Iron 3.6 mg
Sodium 982 mg
Caloriesfromfat 22 %
Fiber 0.2 g
Calcium 47 mg


2 teaspoons sesame seeds
1/8 teaspoon black pepper
1 1/4 pounds large sea scallops
1 tablespoon olive oil, divided
2 cups fat-free, less-sodium chicken broth
1 tablespoon chopped fresh cilantro
2 teaspoons low-sodium soy sauce
1/8 teaspoon crushed red pepper
1 1/2 cups cooked bean threads (cellophane noodles)
2 tablespoons sliced green onions


Combine first 2 ingredients in a small bowl. Dredge scallops in sesame seed mixture.

Heat 1 1/2 teaspoons olive oil in a nonstick skillet over medium-high heat. Add 1/2 of scallops to pan, and cook 3 minutes on each side or until done. Remove scallops from pan; set aside and keep warm. Repeat procedure with remaining oil and scallops.

Add chicken broth and next 3 ingredients to pan; cook 1 minute, scraping pan to loosen browned bits.

Place 1/2 cup noodles in each of 3 bowls. Pour broth mixture evenly over noodles; top each with scallops and green onions.


Oxmoor House Healthy Eating Collection

January 2004