Seared scallops

Ingredients

• 1 teaspoon olive oil
• 8 (1 ounce each) sea scallops, chain removed
• 1 tablespoon chopped fresh rosemary
• 1 tablespoon chopped fresh thyme
• Pinch of salt
• Pinch of pepper

Directions

Heat a large skillet or grill to medium-high heat. Add olive oil to the skillet, or brush both sides of the scallops with oil if cooking on the grill. In a small bowl, combine the rosemary, thyme, salt and pepper.

Coat each scallop with the fresh herb mixture and place in the hot skillet or on the grill. Let the scallops sear for about 3 minutes on each side. The scallops should be cooked to about medium doneness.

Serving Information

Serves 2

Nutritional analysis per serving

Calories: 123
Total carbohydrate: 4 g
Cholesterol: 35 mg
Dietary fiber: 0 g
Monounsaturated fat: 2 g
Protein: 19 g
Saturated fat: 0 g
Serving size: 4 pieces
Sodium: 427 mg
Total fat: 3 g

DASH Eating Plan Servings

Fats and oils: 1/2
Meats, poultry and fish: 4

Diabetes Meal Plan Choices

Fats: 1/2
Meat and meat substitutes: 4

Mayo Clinic Healthy Weight Pyramid Servings

Fats: 1/2
Protein and dairy: 1