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Seared Scallops with Pesto Sauce
20 min prep time
4 min cook time
4servings
Recipe by
Toby Amidor, MS, RD, CDN, FAND
Source
The Create-Your-Plate Diabetes Cookbook
Photo by
Photography by Terry Doran; food styling by Annie Whyte; styled by Maddison Beck; art direction by Haleigh Eason
How to Make Seared Scallops with Pesto Sauce
Sea scallops are quite simple to cook and have a mild, buttery flavor. This recipe calls for topping the scallops with a light pesto sauce, but you can swap with another sauce, or even a simple squeeze of lemon. Complete your plate with a fresh, seasonal salad and a grain side dish, like this Red Quinoa and Farro.
20 min prep time
4 min cook time
4servings
4 scallops with 2 tbsps sauce
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Step-By-Step Instructions:
- Make the pesto: Add the basil, 3 Tbsp of the olive oil, and the garlic to a blender; pulse until a rough paste forms. Add the yogurt, vinegar, and salt and purée until smooth.
- Dry the scallops with a paper towel and sprinkle with the pepper.
- Heat the remaining 2 Tbsp of olive oil and the butter in a large saucepan over medium-high heat. Add the scallops and cook until browned, 1½ to 2 minutes per side. Using tongs, remove the scallops and place them on a plate to cool.
- Spoon 2 Tbsp of the pesto sauce onto each of 4 plates and top with the warm scallops.
Nutrition facts
4 Servings
-
Serving Size
4 scallops with 2 tbsps sauce
- Amount per serving Calories 250
-
Total Fat
20g
- Saturated Fat 4.3g
- Trans Fats 0.1g
- Cholesterol 30mg
- Sodium 220mg
-
Total Carbohydrate
5g
- Dietary Fiber 1g
- Total Sugars 1g
- Protein 13g
- Potassium 300mg
- Phosphorous 265mg
Ingredients
fresh basil leaves
2 cup
olive oil (divided use)
5 tbsp
garlic (minced)
1 clove
Plain Nonfat Greek yogurt
1/4 cup
red wine vinegar
1 tbsp
salt
1/8 tsp
sea scallops
3/4 lb (about 16 scallops)
black pepper
1/4 tsp
unsalted butter
1 tbsp
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