Seared scallops with new potatoes and field greens

Dietician's Tip

Frozen scallops are often treated with a sodium solution to ensure they retain their moisture when thawed, If you're concerned about salt, look for untreated scallops, which are much lower in sodium.

Ingredients

For the dressing:

  • 1 cup silken or soft tofu
  • 1 teaspoon lemon zest
  • 1 tablespoon fresh lemon juice
  • 1 1/2 teaspoons Dijon mustard
  • 1 clove garlic, minced
  • 1/4 teaspoon freshly ground black pepper
  • 2 tablespoons olive oil

For the salad:

  • 1 pound Yukon Gold or red-skinned new potatoes
  • 1 1/4 pounds sea scallops
  • 1/4 teaspoon freshly ground black pepper
  • 1 tablespoon olive oil
  • 8 cups mixed field greens such as baby lettuces, sorrel, and tatsoi
  • 6 tablespoons chopped fresh chives

Directions

For the best results, make the dressing in advance. In a blender or food processor, combine the tofu, lemon zest and juice, mustard, garlic and pepper. Process until smooth. With the motor running, slowly add the olive oil. Cover and refrigerate until needed.

Put the potatoes in a saucepan, add water to cover and bring to a boil over high heat. Reduce the heat to medium and cook uncovered, until the potatoes are tender, about 15 to 20 minutes. Drain and let stand until just cool enough to handle. Cut each potato in half, or quarters if the potatoes are large. In a bowl, toss the potatoes gently with half of the dressing. Set aside and keep warm.

Season the scallops with the pepper. In a large frying pan, heat the olive oil over medium-high heat. Place the scallops in the hot pan and sear on one side until golden, about 1 minute. Turn and cook on the other side until the scallops begin to turn opaque at the center, about 1 to 2 minutes longer. Remove from the heat.

To serve, toss the greens with the remaining dressing and divide among individual plates. Scatter the potatoes and scallops over the greens. Sprinkle with the chives. Serve immediately.

Serving Information

Serves 4

Nutritional analysis per serving

Calories: 329
Total carbohydrate: 27 g
Cholesterol: 34 mg
Dietary fiber: 4 g
Monounsaturated fat: 8 g
Protein: 24 g
Saturated fat: 2 g
Serving size: 1/4 of recipe
Sodium: 625 mg
Total fat: 13 g

DASH Eating Plan Servings

Fats and oils: 2
Meats, poultry and fish: 3
Vegetables: 2.5

Diabetes Meal Plan Choices

Fats: 2
Meat and meat substitutes: 3
Nonstarchy vegetables: 1
Starches: 1.5

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates: 1.5
Fats: 2
Protein and dairy: 1
Vegetables: 1

Last Updated Jan 25, 2019


Content from Mayo Clinic ©1998-2019 Mayo Foundation for Medical Education and Research (MFMER). All rights reserved. Terms of Use