Sautéed Scallops in Dijon Cream Sauce
Yield: 4 servings; 5 points per serving
1 medium leek, washed thoroughly and minced
4 oz. sliced mushrooms
2 tbsp. light margarine
1 lb. scallops, washed (can substitute 1 lb. shrimp, peeled & deveined)
1 c. fat free half and half
2 tbsp. Dijon mustard
Melt butter and sauté mushrooms with leeks. Cook about five minutes until lightly tanned. Add scallops and sauté 3 minutes until they crack. Add cream, Dijon, and sauté 3 to 5 minutes longer.
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Fried Scallops with Chili Mayo
Yield: 2 servings; 6 points per serving
3 TBSP Lite mayo
1 ½ TBSP Chili Sauce
½ lb Sea Scallops
1/8 tsp fresh ground pepper
1 TBSP Italian bread crumbs
2 tsp olive oil
Stir together mayo and chili sauce and set aside. Combine scallops, pepper and bread crumbs in ziplock bag. Seal and shake to coat. Heat olive oil in skillet over med-hi heat. Add scallops and cook 3 minutes on each side.
Serve with mayo.
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Citrus Scallops with Couscous
Yield: 4 servings; 7 points per serving
1 pkg (5.8 oz) garlic and olive oil couscous mix
2 cups baby spinach (3 oz)
½ up sundried tomatoes chopped
1 lb Sea Scallops patted dry
1 tsp salt
½ tsp pepper
¼ tsp garlic powder
1 TBSP Butter
¼ cup White wine
1/8 cup lime juice
½ TBSP Lime Zest
Prepare couscous mix according to package. Remove from heat and stir in spinach and tomatoes. Cover let stand 5 minutes.
Sprinkle both sides of scallops with salt, pepper and garlic. In large nonstick skillet over med-hi heat sprayed with PAM, add scallops; cook, turning once, until browned, about 2 minutes per side. Remove from skillet.
Add Wine and lime juice to skillet. Bring to boil. Whisk in butter. Remove from heat; stir in zest. Serve scallops over couscous, drizzle with juice.
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Bourbon-Bacon Scallops
Yield: 4 servings (6 scallops each); 5 points per serving
3 tablespoons minced green onions
2 tablespoons bourbon
2 tablespoons maple syrup
1 tablespoon low-sodium soy sauce
1 tablespoon Dijon mustard
1/4 teaspoon pepper
24 large sea scallops (1 1/2 pounds)
6 low-sodium bacon slices (4 ounces)
Cooking spray
Combine first 6 ingredients in a bowl; stir well. Add scallops, stirring gently to coat. Cover and marinate in refrigerator 1 hour, stirring occasionally.
Remove scallops from bowl, reserving marinade. Cut each slice of bacon into 4 pieces. Wrap 1 bacon piece around each scallop (bacon might only wrap halfway around scallops if they are very large). Thread scallops onto 4 (12-inch) skewers, leaving some space between scallops so bacon will cook.
Place skewers on a broiler pan coated with cooking spray; broil 8 minutes or until bacon is crisp and scallops are done, basting occasionally with reserved marinade (cooking time will vary greatly with size of scallops).
CALORIES 245 (26% from fat); FAT 7g (satfat 2g, monofat 2.5g, polyfat 1.1g); PROTEIN 32.4g; CARBOHYDRATE 11.3g; FIBER 0.1g; CHOLESTEROL 68mg; IRON 0.7mg; SODIUM 642mg; CALCIUM 51mg;
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Garlicky Lemon Scallops
Yield: 4 servings; 4 points per serving
1 T. olive oil
1 1/4 pounds sea scallops, dried with paper towels (don't skimp...get the really good big fresh scallops)
2 T. all-purpose flour
1/4 t. salt
4-6 garlic cloves, minced
1 scallion or large shallot
Juice of one lemon
2 T. chopped parsley
Heat oil in a large, non-stick skillet. In medium bowl, toss scallops with flour and salt. Transfer to skillet. Add garlic and scallion. Sauté 3-4 minutes or until scallops are just opaque. Stir in lemon juice and parsley.
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Pan Fried Scallops
Yield: 4 servings; 5 points per serving
1 pound scallops
1 egg
2 Tbsp milk
1/2 tsp salt
1/8 tsp pepper
1 1/2 cup panko
1//4 cup olive oil (I used 2 Tbsp)
lemon wedges
Rinse the scallops and pat dry. If they differ in size, cut the larger ones in half crosswise. In a bowl, whisk the egg with the milk, salt and pepper. Add the scallops and toss gently to coat. Spread the panko on a flat plate and generously coat each scallop.
Heat the oil in a large skillet on medium-high heat until the oil is hot but not smoking. Carefully add about half of the scallops, one at a time. Cook on the first side for 3-4 minutes, until golden brown. (If the panko os browning too quickly, reduce heat.) Turn over the scallops with tongs and cook on the other side until golden brown, about 3 minutes. Place the cooked scallops on paper towels to soak up extra oil. Fry the rest of the scallops. Serve w/ lemon wedges.
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Pasta with Scallops and Bacon
Yield: 1 cup per serving; 4 points
2 slices bacon -- see directions
1 pound scallops
1/2 teaspoon kosher salt
1/4 teaspoon fresh ground pepper
1 medium onion -- diced
1 bottle or 10 ounce can clam juice -- (8 ounce)
1/2 pound penne or other tube pasta (I used whole wheat)
Optional: 2 tablespoons chopped fresh herb -- such as parsley, cilantro, basil, oregano, tarragon (I used parsley)
Cook bacon in a large nonstick skillet until crisp. Transfer bacon to a cutting board, chop finely, and set aside. Leave drippings in the skillet, or if there are no drippings because you used Canadian bacon, add 1 teaspoon of olive oil to the skillet.
Pat the scallops dry with paper towels and sprinkle with salt and pepper. Heat the drippings or olive oil over high heat. Add the scallops and cook until deep golden brown, about two minutes per side. Don't crowd the pan or they will steam instead of brown. Remove from pan and set aside.
Add another teaspoon of olive oil to the pan if needed. Reduce the heat and add the onion. Cook until deep golden. Add the clam juice and bring to a boil. Reduce heat and cook at a low boil until slightly reduced, 2-3 minutes. Add the scallops and cook about 1 minute, until heated through.
Meanwhile, cook the pasta according to package directions. Drain and toss with the sauce. Sprinkle with reserved bacon and chopped parsley and serve.
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Lime and Chipotle Scallops
Yield: 6 servings; 2 points per serving
1 pound sea or bay scallops
1 teaspoon olive oil
1/2 cup minced shallots
1/2 teaspoon minced canned chipotle chilies in adobado
1/2 cup lime juice
1/2 cup white distilled vinegar
1/2 pound jicama
1/2 cup minced fresh cilantro
Lime halves
Salt and pepper Rinse scallops and drain on paper towels. If scallops are more than 1/2 inch thick, cut in half to make thinner rounds. In a 10- to 12-inch frying pan over medium heat, stir oil, shallots, and chipotles until shallots are limp, about 3 minutes. Stir in lime juice, vinegar, and 1/2 cup water; bring to a boil over high heat. Add scallops in a single layer; reduce heat, cover, and simmer just until opaque but still moist-looking in center (cut to test), about 2 minutes. With a slotted spoon, transfer scallops to a bowl. Boil liquid over high heat, uncovered, until reduced to 1 cup; pour over scallops and chill until cool, at least 1 1/2 hours or up to 8 hours. Meanwhile, peel jicama, rinse well, and cut into 1/4-inch-thick matchsticks. Gently mix jicama with scallops and spoon into shallow bowls, drizzle with liquid. Garnish with cilantro and lime halves. Add salt and pepper to taste.
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Orange Glazed Scallops
Yield: 4 servings (6 scallops with 1T glaze); 5 points per serving
2c orange juice
3t balsamic vinegar
1 1/2T sugar
1 1/2lb jumbo sea scallops (24-30)muscle tabs removed
3/4t salt
1/4t pepper
1 1/2T Olive oil
To prepare the glaze, combine the orange juice, vinegar, and sugar in a med, saucepan; bring to a boil over med. high heat.Boil mixture until syrupy and reduced to 1/4c, 18-20 min.
Meanwhile, sprinkle the scallops with the salt and pepper. Heat the oil in a large nonstick skillet over med high heat. Then working in batches, if necessary, add the scallops and cook until golden brown on the outside and just opaque in the center, about 3 min. on each sid. add the glaze and cook, stirring until scallops are well coated, about 30 sec. Serve at once.
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WW Broiled Scallops with Sweet Lime Sauce
Yield: 4 servings
4 Tbsp honey
2 Tbsp lime juice
1 Tbsp oil
1 pound bay or sea scallops
2 tsp grated lime peel
1 lime, cut into wedges
In a large bowl mix together honey, lime juice and oil. Rinse and then dry the scallops between paper towels. Add them to the bowl. Stir gently to coat with the honey mixture.
Preheat broiler. Cover the broiler pan or cookie sheet with aluminum foil. Spray generously with non-stick spray. Arrange the scallops in a single layer. Broil until opaque, about 5 minutes. Turn scallops over and broil another minute. Transfer to warmed plates. Pour any juices over the scallops. Sprinkle with grated lime peel and serve with a lime wedge.
(202 Calories 4g Fat 0g Fiber)
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Scallop Asparagus Teriyaki
6 servings = 3 pts each
4 servings = 5 pts each
1 1/2 pounds sea scallops, whole
1 cup low-sodium teriyaki sauce
1 tablespoon peanut oil
1 pound fresh asparagus
1 tablespoon fresh chives -- for garnish
Marinate scallops in teriyaki sauce at room temp for one hour.
Cut off tough ends of aspargus (Bend the stalk and where it bends is where the tough part starts/ends) and slice into 2-inch pieces.
Heat oil in skillet over med-high heat. Drain scallops, reserving 1/2 cup of marinade, and stir fry in small batches. Cook about 1 1/2 minutes per side. Put them on a plate and keep them warm.
Cook asparagus in skillet, about 3 minutes, stirring constantly. Add them to the plate with the scallops.
Pour the reserved marinade into the skillet and cook about 3 minutes. Pour sauce over scallops and asparagus and garnish with chives. Serve immediately with rice or pasta.
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Parmesan-Crusted Broiled Scallops
Yield: 4 servings; 5 points per serving
1/3 cup finely crushed onion-flavored melba toast rounds (about 9)
1 tablespoon grated Parmesan cheese
1 tablespoon minced fresh parsley
1/4 teaspoon paprika
1/4 teaspoon pepper
1 1/2 pounds sea scallops
1 tablespoon margarine, melted
Cooking spray
Lemon wedges
Combine first 5 ingredients in a large zip-top plastic bag; set aside. Brush scallops with margarine. Add scallops to bag, and seal; shake to coat.
Place scallops on a broiler pan coated with cooking spray; broil 10 minutes or until done. Serve with lemon wedges.
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Scallops Harborside Style
Yield: 4 servings; 5 points per serving1 pound fresh or frozen bay or sea scallops
4 Tbsp light butter, melted
2 Tbsp dry sherry
1/3 cup dried bread crumbs or crushed crackers
dash garlic salt
1/8 tsp paprika
1/8 tsp dry mustard (optional)
Preheat broiler.
If using large sea scallops, slice horizontally through center. Add sherry to the melted butter. Put 2 tablespons of the butter/sherry mixture in shallow baking pan and arrange scallops in single layer. Combine bread crumbs (or crushed crackers) and seasonings and sprinkle over scallops. Drizzle remaining butter/sherry over scallops. Broil about 5 to 7 minutes. Serve hot with lemon wedges.
Serves 3 or 4 as a main course, 6 to 8 as an appetizer.
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