Thai Seared Scallops
- Number of Servings: 4
Ingredients
12 oz Sea Scallops, raw (frozen is fine)2 Baby Bok Choy, sliced (celery or swiss chard make good substitutes)2 cups Broccoli, chopped1 large Red Repper, slicedBrown Rice, cooked, 3 cups (about 1 cup dry)Sauce:1 can Lite Coconut Milk (Taste of Thai is good)Fresh Mint & Cilantro leaves, choppedHot peppers to taste (jalapeno, red chilis, or habaneros could all work, depending on your tolerance)
Thaw scallops under cold water
Prepare rice according to package instructions (remember brown rice takes 45 minutes to 1 hour, so you can prep everything else while the rice cooks)
Slice vegetables and stir fry in a VERY hot pan, preferably non stick (but about 2 tsps of oil should do it)
Meanwhile, start the sauce - simmer 1 can of lite coconut milk with the fresh herbs and hot peppers, if using. If desired, thin with chicken or vegetable broth.
Last, the scallops:
Preheat a good skillet on high heat.
Place scallops in a single layer in the pan, being careful to leave enough room for flipping.
Sear for about 90 seconds, not allowing the scallops to cook through (they'll turn opaque), then flip and sear other side for equal amount of time.
The scallops should be slightly charred and just done. Don't overcook - they'll get rubbery.
Divide rice into four servings, top with stir fried vegetables, and place 3 oz each of the scallops on each. Top with sauce and hot peppers if using.
Enjoy!
Number of Servings: 4
Recipe submitted by SparkPeople user KDUFFY.
Prepare rice according to package instructions (remember brown rice takes 45 minutes to 1 hour, so you can prep everything else while the rice cooks)
Slice vegetables and stir fry in a VERY hot pan, preferably non stick (but about 2 tsps of oil should do it)
Meanwhile, start the sauce - simmer 1 can of lite coconut milk with the fresh herbs and hot peppers, if using. If desired, thin with chicken or vegetable broth.
Last, the scallops:
Preheat a good skillet on high heat.
Place scallops in a single layer in the pan, being careful to leave enough room for flipping.
Sear for about 90 seconds, not allowing the scallops to cook through (they'll turn opaque), then flip and sear other side for equal amount of time.
The scallops should be slightly charred and just done. Don't overcook - they'll get rubbery.
Divide rice into four servings, top with stir fried vegetables, and place 3 oz each of the scallops on each. Top with sauce and hot peppers if using.
Enjoy!
Number of Servings: 4
Recipe submitted by SparkPeople user KDUFFY.
Nutritional Info Amount Per Serving
- Calories: 336.5
- Total Fat: 7.9 g
- Cholesterol: 28.0 mg
- Sodium: 221.8 mg
- Total Carbs: 45.8 g
- Dietary Fiber: 5.1 g
- Protein: 23.1 g
Member Reviews
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AMYPORTERFIELD
My husband & I enjoyed this very much!
I'm not very versed in Thai so clueless on amount of herbs. I couldn't find Lite C. Milk, even in 2 different Asian grocery stores. They had coconut water, but it had sugar. Read online that Lite C. Milk was just half water/half milk, so that's what I did. - 7/15/07