Seared Sea Scallops with Spiralized Carrots and Caramelized Onions

Seared Sea Scallops with Spiralized Carrots and Caramelized Onions
Photo Credit: Peter Papoulakos.
Summary

Scallops are a very lean—yet moist and buttery-tasting—protein that’s perfect for a special occasion. The secret is searing them quickly over high heat.

  • Prep time
    10 min
  • Cook time
    10 min
  • Servings
    4 Servings
  • Serving size
    1 2/3 cups
Nutrition Facts

Nutrition Facts

4 Servings

  • Serving Size
    1 2/3 cups
  • Amount per serving Calories 270

  • Total Fat 4.5g
    • Saturated Fat 0.5g
  • Cholesterol 30mg
  • Sodium 370mg
  • Total Carbohydrate 37g
    • Dietary Fiber 5g
    • Total Sugars 5g
  • Protein 20g
  • Potassium 470mg

Choices/Exchanges: 2 Starch, 2 Nonstarchy vegetable, 2 Lean protein

Ingredients

Ingredients

  • black pepper
    1/4 tsp
  • salt
    1/4 tsp
  • sea scallops
    1 lbs
  • olive oil (divided)
    1 tbsp
  • large onion (thinly sliced)
    1
  • garlic (minced)
    2 clove
  • large carrots (spiralized (or peeled with a vegetable peeler or julienned with a mandolin))
    2
  • dry white wine
    1/3 cup
  • fresh chives (minced)
    1 tbsp
  • cooked whole wheat pasta
    2 3/4 cup
Directions

Directions

  1. Remove tab from each scallop, if needed.The “tab” is a side muscle, which may or may not still be attached to the scallop. It feels and looks like a little tab and is tougher than the scallop itself. If the tab is still attached, gently pull to remove it.

  2. Pat scallops dry with a paper towel. Season on both sides with salt and pepper.

  3. Add 1 1/2 Tsp. olive oil to a nonstick sauté pan over high heat.

  4. Sear scallops on both sides until just barely cooked through, about two minutes on each side. Remove from pan and set aside.

  5. Add remaining olive oil to the pan and reduce heat to medium. Add onion and sauté until caramelized, about five minutes.

  6. Add garlic and carrots and sauté three minutes. Add the wine and cook until all of the liquid is reduced.

  7. Add the scallops and any accumulated juices to the vegetables and sauté three minutes to finish cooking the scallops through.

  8. Stir in the chives. Serve 1 cup of the scallop mixture over 2/3 cup of the whole wheat pasta.

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