Seared Scallops with Warm Tuscan Beans
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This warm, steamy, bowl of comfort food is perfect for a cold winter evening. The basil at the end adds the perfect amount of freshness to this dish. Paired with a few pieces of crusty bread that are toasted and rubbed with garlic clove, this is a great meal.
The only issue I had was that my scallops must have still been a little frozen in the center, and I wasn’t able to get a good sear on them since liquid was coming out into the pan (even though I patted them dry). There aren’t too many things more disappointing than a rubbery, overcooked scallop, so I went ahead and took them out of the skillet when they were cooked through properly instead of worrying about that beautiful sear. And hey – it still tasted wonderful!
Seared Scallops with Warm Tuscan Beans
Cooking Light March 2009
Pair this one-dish seared scallops meal with a side of garlic bread. It’s perfect for sopping up every last drop of the delicious sauce.
Yield: 4 servings (serving size: about 4 ounces scallops and 3/4 cup bean mixture)
2 tablespoons olive oil, divided
1 1/2 pounds sea scallops
1/4 teaspoon salt
1 cup prechopped onion
1/8 teaspoon crushed red pepper
2 garlic cloves, minced
1/4 cup dry white wine
1 cup fat-free, less-sodium chicken broth
1 (19-ounce) can cannellini beans or other white beans, rinsed and drained
1 (6-ounce) package fresh baby spinach
2 tablespoons chopped fresh basil
1. Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Sprinkle scallops evenly with salt. Add scallops to pan; cook 2 minutes on each side or until done. Remove scallops from pan; keep warm.
2. Add remaining 1 tablespoon oil and onion to pan; sauté 2 minutes. Add pepper and garlic; cook 20 seconds, stirring constantly. Stir in wine; cook 1 minute or until most of liquid evaporates. Stir in broth and beans; cook 2 minutes. Add spinach; cook 1 minute or until spinach wilts. Remove from heat; stir in basil.
Grilled garlic bread is great for dipping into the brothy beans. Heat a grill pan over medium heat. Brush 1 tablespoon olive oil evenly over 4 (1-ounce) slices French bread. Add bread to pan; cook 2 minutes on each side or until lightly browned. Rub one side of each bread slice with cut sides of a halved garlic clove.
Amount per serving:
Calories: 314
Fat: 8.7g
Saturated fat: 1.2g
Monounsaturated fat: 5.1g
Polyunsaturated fat: 1.8g
Protein: 33.7g
Carbohydrate: 24.8g
Fiber: 6.1g
Cholesterol: 56mg
Iron: 3.2mg
Sodium: 781mg
Calcium: 112mg
Big Flavors Rating: 4 Stars
Ashley
Ashley Covelli is a food photographer, recipe developer, and culinary instructor based in Ossining, New York. She loves helping people become enthusiastic and adventurous in the kitchen so that they can build skills and confidence to cook for themselves and their loved ones. She can almost always be found with at least 3 different beverages within arm's reach.
