Scallops make such a sumptuous and delicious meal and they are super for those who are watching their diet (low carb, sugar, fat and cholesterol). This meal is both rich and light at the same time; leaving you and your guests completely satisfied.
One of the key factors in successfully cooking scallops is to get a nice sear for color and flavor yet to not overcook the scallops or they will turn to something akin to rubber. But it is not hard to do.
Much of the scallops we get in the stores today are what we call ‘wet scallops. These scallops are rinsed in a phosphate solution as both a preservative and means of keeping the appearance of the scallops a nice fresh white. This phosphate can inhibit getting a nice sear and golden color. So, there are two things you can do
- I typically rinse the scallops in a colander and then pat them dry.
- If this first method is not quite successful for you (primarily depending on your source for scallops), you can make a brine rinse: In a large glass bowl, add 1/4 cup lemon juice, 2 tablespoons salt and 2-3 cups of cold water. Allow the scallops to brine for 30-40 minutes in the refrigerator, then drain and pat dry with paper towels. I let them drain further into the paper towels for another 10-15 minutes when brining.
Preparing the Orzo
Heat a medium saucepan over medium-high heat. Coat pan with 2 teaspoons of olive oil. Add onion to pan; sauté 3 minutes or until they soften and begin to clarify.
Stir in pasta, and stir to coat pasta with the olive oil.
Add broth, wine, and thyme; bring to a boil.
Cover, reduce heat, and simmer for 15 minutes or until liquid is absorbed and pasta is al dente. Stir in lemon juice and chopped chives (or sprinkle on the pasta when it is served for color). Keep warm while you prepare the scallops.
Preparing the Scallops
Sprinkle scallops evenly with salt and pepper.
Heat oil in a large cast-iron skillet over medium-high heat.
Add scallops to pan; cook 3 minutes on each side or until desired degree of doneness (i.e., a combination of a golden sear and opaqueness).
Serve on a bed of the orzo pasta mixture.
Plating
The scallops and orzo provide your with the necessary protein, healthy fat (olive oil) and starch. It is nicely complimented in terms of nutritional balance, taste, flavor, texture and visual appeal with a green vegetable like asparagus.
This is a delicious and rich yet healthy seafood and pasta dish the is much easier to prepare than it might seem at first blush.
- 1/2 cup chopped onion
- 1 cup uncooked orzo rice-shaped pasta
- 1 cup fat-free less-sodium chicken broth
- 1/2 cup dry white wine
- 1/4 teaspoon dried thyme
- 2 tablespoons chopped fresh chives
- 2 tablespoons fresh lemon juice
- 4 teaspoons olive oil
- 1 1/2 pounds sea scallops thawed from frozen or fresh
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
-
1. teaspoons of olive oil. Add onion to pan; sauté 3 minutes or until they soften and begin to clarify.
2. Stir in pasta, and stir to coat pasta with the olive oil.
3. Add broth, wine, and thyme; bring to a boil.
4. Cover, reduce heat, and simmer forv15 minutes or until liquid is absorbed and pasta is al dente.
5. Stir in lemon juice and chopped chives (or sprinkle on the pasta when it is served for color).
6. Keep warm while you prepare the scallops.
-
1. Sprinkle scallops evenly with salt and pepper.
2. Heat 2 teaspoons olive oil in a large cast-iron skillet over medium-high heat.
3. Add scallops to pan; cook 3 minutes on each side or until desired degree of doneness (i.e., a combination of a golden sear and opaqueness).
4. Serve on a bed of the orzo pasta mixture.
Health: I would consider this a heart heathy recipe but it is worth noting that it represents about half your recommended sodium and cholesterol intake for a heart healthy diet. It is very low in calories, but just be aware that the orzo pasta brings a fair amount of carbohydrates into your diet for those that gain weight more easily from carbs or need to be careful how carbs convert to sugar.
Cost: Cost per serving using frozen scallops is estimated at $5.50.
Effort: medium-light effort with very little prep time, though though the orzo takes some attention in the beginning and the scallops cook fast but need vigilant care.
Leftovers: While the orzo reheats pretty easily, scallops are not my favorite as a leftover.