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Pan-Seared Scallops with Lemon and Garlic Pasta

It’s hard to go wrong by parring lemons and garlic in a pasta dish. Add scallops and you’ve got a winning combination. Pan-searing scallops only takes about 5 minutes and this seafood provides about 200 mg of omega-3s.

Prep Time: 10 minutes; Cook Time: 10 minutes; Yield: 4 servings Serving Size: 4 scallops, 1 cup pasta

Ingredients: 1 large lemon, grated for zest (and freshly squeezed for 2 Tbsp lemon juice) 1 Tbsp garlic, minced or pressed (about 2–3 cloves) 2 Tbsp olive oil, divided into two 1-Tbsp portions 16 large sea scallops (about 1 lb) 1/4tsp salt 3/8 tsp ground black pepper 8 oz very thin spaghetti (vermicelli or angel hair) 2 Tbsp shredded parmesan cheese

Instructions: In a 4-quart saucepan, bring 3 quarts of water to a boil over high heat. When the water boils, reduce heat to simmer until you’re ready to cook the pasta (step 5).

While the water is heating up, use a grater to take off small peels of the skin of one lemon into a small saucepan. Cut the lemon in half and squeeze the juice into the pan and remove pits. Use the back of a large spoon to press the inside of the lemon to extract more juice. Add the garlic and 1 tablespoon of the olive oil to the saucepan. Stir to blend well. Place on stovetop on low heat.

Heat a large nonstick pan or grill pan on high temperature until very hot. Sprinkle the scallops with salt, pepper, and 1 tablespoon of olive oil. Toss to coat well.

Place the scallops in the hot pan. Cook about 4 minutes on each side, or until scallops are well browned and firm and milky white to the center (to a minimum internal temperature of 145°F).

After turning the scallops to the second side, drop the pasta into the boiling water. Set temperature on medium, and cook for 2 minutes or the shortest recommended time according to package directions.

When the pasta is done, set aside ½ cup of the cooking water. Drain the pasta. Return drained pasta to the pot, and toss with the warm olive oil mixture and the ½ cup reserved pasta water.

Divide the pasta equally among four plates (about 1 cup per plate). Top each with four scallops. Garnish each dish with 1/2tablespoon of shredded parmesan cheese. Serve immediately.

Nutrition Facts Per Serving: 376 calories; 43 grams carbohydrate; 28 grams protein; 9 grams total fat; 2 grams saturated fat; 48 mg cholesterol; 429 mg sodium; 2 grams fiber

Recipe provided by the NIH NHLBI Deliciously Healthy Dinners

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