Seared Scallops with Cauliflower Puree
- Number of Servings: 4
Ingredients
2 cups chopped cauliflower florets1 cup cubed peeled Yukon gold potato1 cup water1/2 cup fat-free, lower-sodium chicken broth1 tablespoon canola oil1 1/2 pounds sea scallops3/4 teaspoon kosher salt, divided1/2 teaspoon coarsely ground black pepper1 1/2 tablespoons unsalted butter (optional - not included in nutrition values)1/8 teaspoon crushed red pepper
1. Bring first 4 ingredients to a boil in a saucepan; cover, reduce heat, and simmer 6 minutes or until potato is tender. Remove from heat. Let stand, uncovered, 10 minutes.
2. Heat a large skillet over high heat. Add oil; swirl to coat. Pat scallops dry with paper towels; sprinkle with 1/4 teaspoon salt and black pepper. Add scallops to pan. For sea scallops. cook 3 minutes on each side or until desired degree of doneness. For bay scallops, cook 1-2 minutes per side. Remove scallops from pan.
3. Pour cauliflower mixture in a blender. Add 1/2 teaspoon salt, butter (if using, or a little extra canola oil) and red pepper. Remove center piece of blender lid (to allow steam to escape); secure lid on blender. Place a clean towel over opening in lid (to avoid splatters). Blend until smooth. Serve puree with scallops.
Serving Size: Serves 4.
Number of Servings: 4
Recipe submitted by SparkPeople user GIRANIMAL.
2. Heat a large skillet over high heat. Add oil; swirl to coat. Pat scallops dry with paper towels; sprinkle with 1/4 teaspoon salt and black pepper. Add scallops to pan. For sea scallops. cook 3 minutes on each side or until desired degree of doneness. For bay scallops, cook 1-2 minutes per side. Remove scallops from pan.
3. Pour cauliflower mixture in a blender. Add 1/2 teaspoon salt, butter (if using, or a little extra canola oil) and red pepper. Remove center piece of blender lid (to allow steam to escape); secure lid on blender. Place a clean towel over opening in lid (to avoid splatters). Blend until smooth. Serve puree with scallops.
Serving Size: Serves 4.
Number of Servings: 4
Recipe submitted by SparkPeople user GIRANIMAL.
Nutritional Info Amount Per Serving
- Calories: 175.2
- Total Fat: 4.6 g
- Cholesterol: 38.0 mg
- Sodium: 648.9 mg
- Total Carbs: 12.2 g
- Dietary Fiber: 2.1 g
- Protein: 20.9 g
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