• On Oct, 04, 2024
•  ladyrecipes
•  Recipes

345 Cals 27 Protein 43 Carbs 5 Fats
PREP TIME:
10 mins
COOK TIME:
20 mins
TOTAL TIME:
30 mins
YIELD:4 SERVINGS
CUISINE:Italian
Sauteed bay scallops with tomatoes and a touch of white wine and lemon juice served over angel hair pasta.
INGREDIENTS
1 lb bay scallops, dried well
2 tsp olive oil, divided
1 tsp butter
3 cloves garlic, sliced
1/2 cup white wine
14 oz can diced petite tomatoes, drained
salt and fresh pepper
1 tsp fresh lemon juice
1/4 cup chopped parsley
7 oz angel hair pasta, I used half whole wheat*
*Use brown rice pasta or quinoa pasta for gluten free.
INSTRUCTIONS
Put a large pot of salted water to boil.
Meanwhile, heat a large heavy-bottomed skillet on high heat. When hot, add 1 tsp of oil and the butter over medium-high heat until mixture starts to brown.
MAKE SURE THE PAN AND OIL MIXTURE IS VERY HOT – Transfer HALF of the scallops to the skillet and cook WITHOUT MOVING until seared: ABOUT 30 SECONDS. Gently flip and sear on other side for another 20 – 30 SECONDS. Remove from skillet and set aside; cook remaining scallops and repeat as the first batch; set aside with first batch.
Add the angel hair to the boiling salted water, cook according to package instructions for al dente.
Reduce the skillet to medium-high heat; add remaining teaspoon of oil. When hot add the garlic and cook 1 minute. Add the tomatoes, wine, salt and pepper and cook an additional 2 minutes. Add lemon juice and 2 tablespoons of parsley, remove from heat.
Drain any liquid that accumulates from the scallops, then add the scallops to the skillet and remove from the heat.
Drain the pasta and place in a large serving bowl. Top with the scallops and sauce, more fresh parsley and serve with grated parmigiano if desired.
Serving: 11/4 cup, Calories: 345kcal, Carbohydrates: 43g, Protein: 27g, Fat: 5g, Saturated Fat: 1g, Cholesterol: 40mg, Sodium: 318mg, Fiber: 6g, Sugar: 2.5gBlue Smart Points:8Green Smart Points:9Purple Smart Points:8Points +:9