Seared Scallops with Pesto Sauce

Seared Scallops with Pesto Sauce
Recipe photo may include foods and ingredients that are not a part of this recipe and not included in the nutrition analysis.
Source: The Create-Your-Plate Diabetes Cookbook. Recipe Credit: . Photo Credit: Photography by Terry Doran; food styling by Annie Whyte; styled by Maddison Beck; art direction by Haleigh Eason.
Summary

Sea scallops are quite simple to cook and have a mild, buttery flavor. This recipe calls for topping the scallops with a light pesto sauce, but you can swap with another sauce, or even a simple squeeze of lemon. Complete your plate with a fresh, seasonal salad and a grain side dish, like this Red Quinoa and Farro.

  • Prep time
    20 min
  • Cook time
    4 min
  • Servings
    4 Servings
  • Serving size
    4 scallops with 2 tbsps sauce
Nutrition Facts

Nutrition Facts

4 Servings

  • Serving Size
    4 scallops with 2 tbsps sauce
  • Amount per serving Calories 250

  • Total Fat 20g
    • Saturated Fat 4.5g
    • Trans Fat 0g
  • Cholesterol 30mg
  • Sodium 220mg
  • Total Carbohydrate 5g
    • Dietary Fiber 1g
    • Total Sugars 1g
    • Added Sugars 0g
  • Protein 13g
  • Potassium 300mg
  • Phosphorus 270mg

Choices/Exchanges: 1/2 Carbohydrate, 2 Lean protein, 3 Fat

Ingredients

Ingredients

  • fresh basil leaves
    2 cup
  • olive oil (divided use)
    5 tbsp
  • garlic (minced)
    1 clove
  • Plain Nonfat Greek yogurt
    1/4 cup
  • red wine vinegar
    1 tbsp
  • salt
    1/8 tsp
  • sea scallops
    3/4 lb (about 16 scallops)
  • black pepper
    1/4 tsp
  • unsalted butter
    1 tbsp
Directions

Directions

  1. Make the pesto: Add the basil, 3 Tbsp of the olive oil, and the garlic to a blender; pulse until a rough paste forms. Add the yogurt, vinegar, and salt and purée until smooth.

  2. Dry the scallops with a paper towel and sprinkle with the pepper.

  3. Heat the remaining 2 Tbsp of olive oil and the butter in a large saucepan over medium-high heat. Add the scallops and cook until browned, 1½ to 2 minutes per side. Using tongs, remove the scallops and place them on a plate to cool.

  4. Spoon 2 Tbsp of the pesto sauce onto each of 4 plates and top with the warm scallops.

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