Seared Sea Scallops: Lean protein, high fiber, and enough complexity to satisfy any palate

THE RECIPE MAKES 4 SERVINGS

FOR THE ENGLISH SWEET PEA PUREE:
1½ cups sweet peas, blanched
1 cup chicken stock, cold
1½ tbsp honey
Salt and white pepper, to taste

FOR THE WHITE BEAN SOFRITO:
6 shallots, minced
¼ cup extra-vigin olive oil
2 red bell peppers, diced small
1 cup white wine
2 cups white beans, cooked
¼ cup fresh lemon juice Splash chicken stock
1½ tsp salted butter

FOR THE SEA SCALLOPS:
2 tbsp grape-seed oil
16 large dry sea scallops

1. ENGLISH SWEET PEA PUREE: Place sweet peas in a blender. Blend slowly and add chicken stock and honey. Blend faster and add salt and white pepper. Continue until very smooth.

2. WHITE BEAN SOFRITO: In a sauté pan over medium heat, sweat the shallots in olive oil, then add peppers. Cook for 1 minute, then deglaze with white wine. Add beans, lemon juice, chicken stock, and butter.

3. SEA SCALLOPS: In a large sauté pan over medium-high heat, add grape-seed oil. Once hot, add scallops; cook for 2–3 minutes on each side, until golden brown. Plate with sofrito and sweet pea puree.

NUTRITION PER SERVING

568  CALORIES38g PROTEIN43g CARBS24g FAT

 

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