Three Summer Seafood Recipes continued...
Yield: 5 servings
Per serving: 160 calories, 27 g protein, 2 g carbohydrate, 4 g fat, 0.7 g saturated fat, 2 g monounsaturated fat, 1.3 g polyunsaturated fat, 200 mg cholesterol, 0 g fiber, 308 mg sodium. Calories from fat: 25%.
Easy Herb Butter Scallops
The less you fuss with scallops, the better they tend to taste. Serve these scallops on a bed of whole-wheat pasta or steamed brown rice and with a side of steamed vegetables and/or a green or fruit salad.
1 pound large sea scallops, rinsed in cold water then patted dry with paper towels
2 teaspoons olive oil or canola oil
1 tablespoon whipped butter
2 tablespoons finely diced shallot
1/4 cup dry white wine or champagne
1 tablespoon finely chopped parsley
1 tablespoon finely chopped chives
Salt and freshly ground black pepper (optional)
- Heat a large nonstick frying pan over medium-high heat for a minute or so. Add 1 tablespoon of olive oil and let it heat up about 30 seconds. Place scallops in the pan with plenty of room between them so they will sizzle instead of steam.
- Let the scallops sizzle until the bottom side is browned and crisp (2 to 4 minutes). Gently turn over and cook the other side until well browned (2 to 4 minutes). When you cut into a scallop, it should be barely firm to the touch and a more solid white color throughout.
- Take the pan off the heat. Move the scallops to a plate and cover with a sheet of foil to keep them warm.
- Return pan to the stove over medium heat. Add a tablespoon of whipped butter and the shallots and saute for about a minute. Add the wine and simmer until it is reduced by about half (1-2 minutes). Reduce heat to low, stir in the parsley and chives, and continue to simmer for only a minute. Turn off the heat and add the scallops. Let sit about a minute to warm the scallops and meld flavors. Add salt and pepper to taste, if desired.
Yield: 4 servings
Per serving: 141 calories, 19 g protein, 4 g carbohydrate, 5 g fat, 1.6 g saturated fat, 2.3 g monounsaturated fat, 0.6 g polyunsaturated fat, 43 mg cholesterol, 0 g fiber, 203 mg sodium. Calories from fat: 33%.
Sizzling Summer Fish Tacos
1/4 cup bottled peach sauce
1/4 cup chardonnay or other white wine
1 tablespoon canola oil
About 1.4 pounds halibut fillet (preferably tail piece)
Salt and pepper as desired
4 cups shredded cabbage or coleslaw mix (found in bags in the produce department)
1 cup salsa of your choice (try roasted tomato or peach salsa)