3 Simple scallop dish recipes

Simple seared scallops are served with tomatoes and Simple seared scallops are served with tomatoes and capers cooked with fig balsamic vinegar. Photo Credit: Marge Perry

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Marge Perry Newsday columnist Marge Perry

Marge Perry, Newsday's weekly 3 Simple columnist, also writes, broadcasts, teaches and speaks about cooking, food and nutrition. ...

1. SCALLOPS WITH CAPERS, TOMATOES AND FIG BALSAMIC

2 tablespoons extra-virgin olive oil, divided

1 clove garlic, finely minced

3 tablespoons drained capers

2 plum tomatoes, cut into

1/4-inch dice

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1 tablespoon fig balsamic

vinegar

11/2 pounds dry sea scallops, patted dry

1/2 teaspoon salt

1/8 teaspoon black pepper

@Newsday

1. Heat 1 tablespoon of the oil in a large, nonstick skillet over medium high. Add the garlic and cook, stirring, 15 seconds. Add the capers and tomatoes and cook, stirring, 1 minute. Add the vinegar and cook, stirring, until the liquid becomes thick and syrupy, about 2 minutes. Transfer to a bowl.

2. Season the scallops with salt and pepper.

3. Wipe the skillet out with a paper towel, add the remaining 1 tablespoon of oil and place over medium high. When the skillet is well heated, add the scallops in a single, uncrowded layer. (If necessary, cook them in 2 batches.) Cook until the undersides are golden brown, 2 to 21/2 minutes; turn and cook until again golden brown on the undersides, another 2 to 21/2 minutes.

4. Serve scallops with tomato mixture. Makes 4 servings.

Nutritional analysis for each serving: 128 calories, 1 g fat, no saturated fat, 21 g protein, 8 g carbohydrates, 1 g fiber, 746mg sodium

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2. SCALLOPS IN LEMON GARLIC BUTTER

11/2 pounds dry sea scallops, patted dry

1/2 teaspoon salt

1/8 teaspoon black pepper

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1 tablespoon olive oil

3 tablespoons butter, divided

3 cloves garlic, sliced

lengthwise

1/4 cup dry white wine

1 tablespoon lemon juice

1 tablespoon chopped parsley

1. Season the scallops with salt and pepper.

2. Heat the oil in a large, nonstick skillet over medium high. Place the scallops in the pan in a single, uncrowded layer. (Work in batches, if necessary.) Cook until the undersides are golden brown, 2 to 21/2 minutes. Turn and cook until again golden brown on the undersides, another 2 to 21/2 minutes. Transfer to a plate.

3. Melt 1 tablespoon of butter in the skillet, add garlic and cook, stirring occasionally, until just started to turn golden, about 1 minute. Add wine to skillet and cook, stirring, until the liquid is thickened, about 1 minute. Add lemon juice, cook 30 seconds and remove from heat. Swirl in the remaining butter until melted. Place the scallops back in the warm skillet and turn once to coat in the sauce. Sprinkle with parsley and serve immediately. Makes 4 servings.

Nutritional analysis for each serving: 228 calories, 13 g fat, 6 g saturated fat, 21 g protein, 6 g carbohydrates, no fiber, 567 mg sodium

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3. SCALLOPS WITH PAN-ROASTED CORN AND PEPPERS

3 tablespoons extra-virgin olive oil, divided

Kernels from 3 ears corn (about 2 cups)

1 red bell pepper, cut into 1/4-inch dice

3/4 teaspoon salt, divided

1/2 cup fresh basil, cut into thin strips (or chopped)

11/2 pounds dry sea scallops, patted dry

1/8 teaspoon black pepper

1. Heat 1 tablespoon of the oil in a large, nonstick skillet over medium high. Add the corn and cook until lightly browned, about 2 minutes. Add the pepper and cook until crisp-tender, about 2 minutes. Season with 1/4 teaspoon of the salt, stir and transfer to a bowl. Stir in 1 tablespoon of the oil and the basil and set aside.

2. Season the scallops with the remaining 1/2 teaspoon salt and pepper. Heat the remaining 1 tablespoon of oil in the skillet over medium high; add the scallops and cook until the undersides are golden brown, 2 to 21/2 minutes. Turn and cook until golden on the undersides, another 2 to 21/2 minutes. Serve with the vegetables. Makes 4 servings.

Nutritional analysis for each serving: 288 calories, 12 g fat, 2g saturated fat, 23 g protein, 22 g carbohydrates, 3 g fiber, 723 mg sodium

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