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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 378.5
  • Total Fat: 2.4 g
  • Cholesterol: 55.6 mg
  • Sodium: 538.9 mg
  • Total Carbs: 48.7 g
  • Dietary Fiber: 2.5 g
  • Protein: 35.7 g

View full nutritional breakdown of seared scallops with lemon orzo calories by ingredient
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seared scallops with lemon orzo

Submitted by: ROSES7806


Number of Servings: 4

Ingredients

    Yield
    4 servings (serving size: 4 1/2 ounces scallops and about 3/4 cup pasta mixture)

    Ingredients
    Cooking spray
    1/2 cup prechopped onion
    1 cup uncooked orzo (rice-shaped pasta)
    1 cup fat-free, less-sodium chicken broth
    1/2 cup dry white wine
    1/4 teaspoon dried thyme
    2 tablespoons chopped fresh chives
    2 tablespoons fresh lemon juice
    2 teaspoons olive oil
    1 1/2 pounds sea scallops
    1/4 teaspoon salt
    1/4 teaspoon black pepper
    Preparation
    Heat a medium saucepan over medium-high heat. Coat pan with cooking spray. Add onion to pan; sauté 3 minutes. Stir in pasta, broth, wine, and thyme; bring to a boil. Cover, reduce heat, and simmer 15 minutes or until liquid is absorbed and pasta is al dente. Stir in chopped chives and lemon juice. Keep warm.

    Heat oil in a large cast-iron skillet over medium-high heat. Sprinkle scallops evenly with salt and pepper. Add scallops to pan; cook 3 minutes on each side or until desired degree of doneness. Serve with pasta mixture.


Directions



Number of Servings: 4

Recipe submitted by SparkPeople user ROSES7806.





TAGS:  Fish |

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