Quick, PCOS-friendly, and suitable for company.
Seared Scallops with Jammy Cherry Tomatoes
Description
Garlic and shallots combine with delightfully collapsed cherry tomatoes to give these seared scallops rich flavor topped with herby goodness. Pair with a large portion of your favorite veggies - broccoli, cauliflower, cabbage - or shirataki noodles.
Ingredients
Instructions
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Heat a large (12-inch) skillet over medium-low and add the olive oil to heat. Add the shallots and cook, stirring occasionally, for 3 to 5 minutes, until tender but not browned. Add the garlic and cook for 30 seconds to 1 minute, until fragrant.
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Add the chicken broth and cook until about half the liquid has evaporated.
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Add the tomatoes, ½ teaspoon kosher salt and ¼ teaspoon pepper and cook over medium-heat, stirring occasionally, for 10 to 12 minutes, until the tomatoes have released their juices and almost completely collapsed. Transfer the tomato mixture to a small dish (use a rubber spatula to get all the sauce), then carefully wipe out the pan with a damp paper towel.
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Pat the scallops dry. Add the grapeseed oil to the skillet and turn the heat to medium-high. When the oil is very hot, add half the scallops, spacing them evenly in the pan, and season with kosher salt. Cook without moving for 2 to 3 minutes, until golden brown on the bottom. Flip and cook for 1 more minute. Don’t overcook. Transfer the scallops to a plate and repeat with the remaining scallops.
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Drain any remaining oil and take the skillet off the heat. Return the tomatoes and their juices to the skillet and squeeze in 1 tablespoon lemon juice. Return the scallops to the skillet, nestling them into the tomatoes. Top with the zest of both lemon halves, julienned basil and mint, and a generous sprinkle of coarse sea salt, and serve immediately.
Nutrition Facts
Servings 4
- Amount Per Serving
- Calories 252kcal
- % Daily Value *
- Total Fat 12g19%
- Saturated Fat 1g5%
- Cholesterol 34mg12%
- Sodium 2433mg102%
- Potassium 397mg12%
- Total Carbohydrate 11g4%
- Dietary Fiber 3g12%
- Sugars 5g
- Protein 23g46%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Note
Your total fat for this recipe will be less than the nutrition states since you are only cooking in the oils, and then pouring off the excess.
