Pan-Seared Scallops and Spinach

A hot skillet makes quick work of cooking scallops with beautifully browned edges for this elegant, restaurant-style entrée.

Ingredients

  • 1 pound sea scallops (about 20-24)
  •  Dash of salt
  • 1/2 cup diced red bell pepper
  • 2 tablespoons finely chopped shallots
  • 1   lemon
  • 1 teaspoon olive oil
  • 1 package (10 ounces) fresh baby spinach leaves
  • 1/4 teaspoon salt
  •  Dash of ground black pepper
  • 1 tablespoon 70% vegetable oil spread

Directions

  1. Remove muscle from side of each scallop, if necessary. Wash scallops under cold running water; pat dry using paper towel. Lightly season scallops with a dash of salt.

  2. Dice bell pepper using Chef’s Knife. Finely chop shallots using Food Chopper. Zest lemon using Zester/Scorer to measure 1 teaspoon zest. Juice lemon using Juicer to measure 1 tablespoon juice. 

  3. Heat oil in (12-in.) Skillet over medium-high heat 1-3 minutes or until shimmering. Add bell pepper and shallots; cook and stir 1 minute. Add spinach, lemon zest, juice, salt and black pepper to skillet. Cook 2 minutes or until spinach starts to wilt; remove spinach to serving platter using Nylon Slotted Spoon. Pour off any remaining liquid from skillet and discard.

  4. Return skillet to heat. Heat over high heat 2-3 minutes or until hot. Lightly spray skillet with nonstick cooking spray. Add scallops and cook 2-3 minutes on each side until golden brown, turning once using Bamboo Tongs. Add vegetable oil spread to skillet, tossing scallops to coat. Place scallops over spinach. Serve immediately.

Yield:

  • 4  servings

Nutrients per serving:

Calories 160 (28% from fat), Total Fat 5 g, Saturated Fat 1 g, Cholesterol 35 mg, Carbohydrate 8 g, Protein 21 g, Sodium 420 mg, Fiber 2 g 

U.S. Diabetic exchanges per serving:

2 1/2 low-fat meat, 1 1/2 vegetable (0 carb) 

Cook's Tips:

A sea scallop is actually a small round muscle about 1 1/2 inches in diameter that is protected by two beautiful fan-shaped shells. Raw scallops should be creamy white or slightly pink in color and have a distinct sweet odor when fresh.

Sea scallops have a small muscle on the side, which should be removed because it can toughen when cooked. Use the Paring Knife to detach the muscle if it has not already been removed at the time of purchase.

Be careful not to overcook scallops or they will become tough and chewy. They are deliciously tender when quickly sautéed, grilled or broiled.

Shallots are small onions with thin, brown, papery skin. You will find them in the produce section of the grocery store. Thinly sliced green onions can be substituted for the chopped shallots, if desired. 

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