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 servingsServing 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 portions16 large sea scallops (about 1 lb)1/4tsp salt3/8 tsp ground black pepper8 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