Scallops with Cherry Tomato Saute
Scallops are infinitely adaptable. Here, these low-fat, low-cholesterol morsels of succulent seafood are sautéed with cherry tomatoes and enlivened with a vermouth-based sauce. Serve the scallops with Asian rice vermicelli or brown rice.
Ingredients
500 g large scallops
4 teaspoons cornstarch
2 teaspoons olive oil
3 garlic cloves, finely chopped
250 g cherry tomatoes
2⁄3 cup dry vermouth, white wine or reduced-salt chicken stock
1⁄3 cup chopped fresh basil
4 teaspoons cornstarch
2 teaspoons olive oil
3 garlic cloves, finely chopped
250 g cherry tomatoes
2⁄3 cup dry vermouth, white wine or reduced-salt chicken stock
1⁄3 cup chopped fresh basil
Directions
cooking time 10 mins
serves 4
- Coat the scallops in 3 teaspoons cornstarch, shaking off the excess. Heat the oil in a large nonstick frying pan over medium heat. Add the scallops and sauté until golden-brown and cooked through, about 3 minutes. With a slotted spoon, transfer the scallops to a bowl.
- Add the garlic to the pan and cook for 1 minute. Add the cherry tomatoes and cook until they begin to collapse, about 4 minutes. Add the vermouth and basil to the pan. Bring to a boil and cook for 1 minute.
- Meanwhile, stir together the remaining 1 teaspoon cornstarch with 1 tablespoon cold water in a small bowl. Add the cornstarch mixture to the pan and cook, stirring, until the cherry tomato sauce is slightly thickened, about 1 minute.
- Return the scallops to the pan, reduce to a simmer, and cook just until heated through, about 1 minute. Serve hot.
cooking time 10 mins
serves 4
Nutritional information
PER SERVING
120 calories
15 g protein
3 g total fat
1 g saturated fat
41 mg cholesterol
5 g total carbohydrate
2 g sugars
1 g fibre
221 mg sodium
The fat used here is heart-friendly olive oil, high in monounsaturated fat that protects beneficial HDL cholesterol levels while lowering harmful LDL levels. The mineral-rich scallops are low in both saturated and total fat.
