Citrusy Pan-Seared Scallops for a Flat-Belly Diet - dummies

Citrusy Pan-Seared Scallops for a Flat-Belly Diet

By Erin Palinski-Wade, Tara Gidus, Kristina LaRue

These pan-seared scallops get a bright, citrus tang from orange and lime juice and a bit of heat from Sriracha sauce. Serve these citrus scallops with steamed sugar snap peas and carrots and a small side of brown rice.

Choose scallops that have been dry packed and are chemical free, which means they’ve been shipped fresh over ice instead of submerged in water and laced with preservatives. Preservatives often cause the scallops to retain too much moisture, making them difficult to pan-sear.

[Credit: ©T.J. Hine Photography]
Credit: ©T.J. Hine Photography

Prep time: 15 minutes

Cook time: 15–20 minutes

Yield: 4 servings

1/2 small shallot

1/4 cup cilantro

1 lime, zested and juiced

2 tablespoons 100 percent orange juice

1 teaspoon Sriracha hot sauce

1/8 teaspoon kosher salt

16 ounces large sea scallops, dry packed and cleaned

1 teaspoon canola oil

  1. In a food processor or blender, mix the shallot, cilantro, lime zest and juice, orange juice, hot sauce, and salt.

  2. In a small bowl or resealable plastic bag, marinate the sea scallops in the citrus mixture for 10 to 15 minutes. Pat the scallops dry.

  3. In a nonstick skillet, heat the oil over high heat.

  4. Place the scallops flat side down in the hot pan, making sure not to overcrowd the pan.

  5. When the scallops have cooked about 2 to 3 minutes and have formed a nice crust underneath, flip them. Cook an additional 1 to 1-1/2 minutes and remove from the pan.

Tip: To form a nice crust on the scallops, be sure not to move them until they’re ready to flip.

Per serving: Calories 120 (From Fat 18); Fat 2g (Saturated 0g); Cholesterol 37mg; Sodium 215mg; Carbohydrate 5g (Dietary Fiber 0g); Protein 19g.