Simple Seared Scallops

Becky Luigart-Stayner; Jan Gautro

These sea scallops are crisp and glazed outside, then seared to keep tender and moist inside. For a simple meal, serve with orzo tossed with chopped tomato, feta cheese, basil, salt, and black pepper.

Yield: 4 servings (serving size: 5 ounces scallops)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 211
  • Calories from fat: 15%
  • Fat: 3.6g
  • Saturated fat: 0.4g
  • Monounsaturated fat: 1.7g
  • Polyunsaturated fat: 0.6g
  • Protein: 29.2g
  • Carbohydrate: 9.2g
  • Fiber: 0.2g
  • Cholesterol: 56mg
  • Iron: 1mg
  • Sodium: 567mg
  • Calcium: 46mg

Ingredients

  • 3 tablespoons all-purpose flour
  • 1/2 teaspoon salt
  • 1/2 teaspoon dried marjoram
  • 1 1/2 pounds sea scallops
  • 2 teaspoons olive oil
  • 1/2 cup dry white wine
  • 1 tablespoon balsamic vinegar
  • Fresh parsley sprigs (optional)

Preparation

  1. Combine first 3 ingredients in a large zip-top plastic bag; add scallops. Seal bag, and shake to coat.
  2. Heat oil in a large nonstick skillet over medium-high heat. Add scallops; cook 3 minutes on each side or until done. Remove from pan; keep warm.
  3. Add wine and vinegar to pan; cook 3 minutes or until slightly thick, stirring with a whisk. Stir in scallops; remove from heat. Garnish with parsley sprigs, if desired.
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