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Scallop Vegetable Sauté

Prep time: 25mins | Difficulty: easy | Serves: 4

You will enjoy the ease of preparing this light dish. Enjoy it with the shellfish of your choice, as most shellfish are practically fat-free.

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Nutritional information per serving (1/4 of recipe)

Fat

1.5g 

Saturated

0.2g 

Carbohydrate

49g 

Protein

32g 

Calories

339kcals 

Ingredients

  • 1½ lbs. (24oz) of scallops
  • 1/4 cup (60ml) white wine or broth
  • 2 cups (150g) mushrooms, sliced
  • 2 tomatoes, chopped
  • 1 yellow pepper, chopped
  • 2 tbsp. green onions/spring onions, minced
  • 2 garlic cloves, minced
  • 1 tsp. dry dill weed
  • juice from 1 lemon
  • black pepper, to taste
  • 4 cups (900g) rice, couscous, or quinoa

Method

  1. Sauté mushrooms, pepper and tomatoes in a sauté pan prepared with nonstick cooking spray for 3-5 minutes.
  2. Add wine or broth and scallops and continue cooking for 5-8 minutes.
  3. Add dill and green onions/spring onions and finish cooking for 2 minutes until scallops are no longer translucent.
  4. Squeeze on lemon and pepper, to taste, and serve over rice, couscous or quinoa.
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