Seared Scallop Recipe from Jessica P.

Hi, my name is Jessica P. Today I will be sharing a recipe for seared scallops with white bean ragu and charred lemon. I personally love seafood, especially scallops, because they are a great source of magnesium and potassium, which are both important for heart and brain health. Scallops help control blood pressure and enable better blood circulation. For those of you monitoring your butter intake, you can substitute with extra virgin olive oil. We have a great selection of olive oils at Little Red Hen Kitchen. 

Preparation time: 25 minutes.

Cooking time: 25 minutes.

Total: 50 minutes

Servings: 4

Nutrition Profile:

-Heart healthy

-Low calorie

-Diabetes appropriate

-Egg free

-Gluten Free

-Low sodium

-Nut free

-Soy free

-Low added sugars

Ingredients:

3 teaspoons of extra-virgin olive oil, all divided.

1 pound of mature spinach or white chard, trimmed and thinly sliced

2 cloves of garlic, minced

1 tablespoon rinsed and chopped capers

½ teaspoon ground pepper, divided

1 (15-ounce) can drained and rinsed no-salt-added cannellini beans

1-cup low-sodium chicken broth

1/3 cup dry white wine (optional)

1-tablespoon butter

1 pound of dry sea scallops, tough side muscles removed

1 lemon, halved

2 tablespoons cof hopped fresh parsley

Step 1

Heat 2 teaspoons of oil in a large skillet over medium heat. Add the greens and cook.

About 4 minutes, stirring often, until wilted. Stir in garlic, capers and ¼ teaspoon pepper; cook, stirring occasionally, until fragrant, about 30 seconds. Add beans, broth and wine and bring to a simmer. Reduce heat to maintain a low simmer, cover and cook for 5 minutes. Remove from heat and stir in butter. Cover to keep warm.

Step 2

Meanwhile, sprinkle scallops with the remaining ¼ teaspoon pepper. Heat the remaining 1 teaspoon oil in a large nonstick skillet over medium – high heat. Add the scallops and cook until browned on both sides, about 4 minutes total. Transfer to a clean plate. Add lemon halves to the pan, cut side down, and cook until charred, about 2 minutes. Cut into wedges. Sprinkle the scallops and the bean ragu with the parsley and serve with the lemon wedges.

Nutrition Facts

Serving size 3oz. scallops and 1 cup Ragu each.

Per serving: 255 calories; protein 21.4g, Carbohydrates 21g, dietary fiber 5.3g, sugar1.4g, fat 8.3g, saturated fat 2.6g, cholesterol 34.8mg, vitamin a, vitamin c,

Calcium 110.1 mg, iron 3.8mg, magnesium 123.7mg, potassium 853mg, sodium 589.6mg, thiamin 0.6mg.

Thank you for joining in on this recipe, I hope you all enjoy it. Until next time! Bon Appetit.

-Jessica P