Skillet-Seared Scallops Fra Diavolo (Hungry Girl)
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 2
Ingredients
Directions
12 ounces raw large scallops1/8 teaspoon salt, or more to taste1/8 teaspoon black pepper, or more to taste1 onion, chopped1/2 chopped red bell pepper2 teaspoons chopped garlic1 cup canned fire-roasted diced tomatoes, drained3/4 cup canned crushed tomatoes1 teaspoon dried oregano1/4 teaspoon crushed red pepper, or more to taste1/4 teaspoon Frank's RedHot Original Cayenne Pepper Sauce, or more to taste
Bring an extra-large skillet sprayed well with nonstick spray to medium-high heat on the stove. Season scallops with salt and black pepper, and place them in the skillet. Cook until evenly seared, 1 to 2 minutes per side.
Reduce heat to medium. Add onion, bell pepper, and garlic. Gently stirring occasionally, cook until veggies have softened, about 4 minutes.
Add all other ingredients to the skillet and carefully mix. Gently stirring occasionally, cook until tomatoes are hot and scallops are cooked through, 3 to 4 minutes.
Serve and, if you like, season to taste with additional salt, black pepper, crushed red pepper, and hot sauce.
Serving Size: 1/2 recipe, about 2 1/4 cups
Number of Servings: 2
Recipe submitted by SparkPeople user JCRIBLEZ.
Reduce heat to medium. Add onion, bell pepper, and garlic. Gently stirring occasionally, cook until veggies have softened, about 4 minutes.
Add all other ingredients to the skillet and carefully mix. Gently stirring occasionally, cook until tomatoes are hot and scallops are cooked through, 3 to 4 minutes.
Serve and, if you like, season to taste with additional salt, black pepper, crushed red pepper, and hot sauce.
Serving Size: 1/2 recipe, about 2 1/4 cups
Number of Servings: 2
Recipe submitted by SparkPeople user JCRIBLEZ.
Nutritional Info Amount Per Serving
- Calories: 186.5
- Total Fat: 1.0 g
- Cholesterol: 29.7 mg
- Sodium: 974.0 mg
- Total Carbs: 24.9 g
- Dietary Fiber: 5.3 g
- Protein: 17.6 g
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