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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

 

"Lime juice makes things taste fresher."
- Bobby Flay, Chef

The refrigerator light goes on...

Scallops are the perfect weeknight meal. They only take about ten minutes to cook and are really versatile. Scallops are low in fat and calories and high in great quality protein.

There are so many variations of this recipe that you might try. Replace the lime juice with fresh orange or grapefruit juice. Fresh basil works well with citrus as does fresh oregano. The slight spiciness from a pinch of cayenne could come from additional fresh pepper, a bit of ground fennel seed or ground cumin.

Cayenne Pepper

Cayenne is a species of extremely hot chili pepper. It is small to medium sized (about 2 - 5 inches long) and bright red. Most cayenne grown today is dried and ground into cayenne pepper. Buy ground cayenne in small amounts so that it doesn't lose its fresh flavor. As it ages, it turns from a bright pepper red to a duller brownish red.


 

Lime Dill Scallops



Servings = 2 | Serving size =6 ounces scallops with sauce

Cooking Time = 30 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8, 9, 10.

This recipe does make good leftovers in sandwiches or salads.

Serve with Plain Mashed Potatoes or Jasmine Rice or Plain Mashed Potatoes - Low Sodium Version or Jasmine Rice - Low Sodium Version or Brown Rice or Brown Rice with Parsley

AND

Serve with Shredded Brussels Sprouts or Parmesan Squash. or Herbed Zucchini or Shredded Brussels Sprouts - Low Sodium Version or Sauteed Leeks or Sauteed Leeks - Low Sodium Version or Parmesan Zucchini

1/2 lime (juiced)
2 Tbsp fresh dill
1 Tbsp honey
1/8 tsp salt
1 Tbsp water
2 Tbsp white wine
cayenne pepper (to taste)
fresh ground black pepper (to taste)
spray olive oil
12 ounces sea scallops
1 Tbsp unsalted butter

Preheat the oven to the warm setting. Place two plates in the oven.

Place the lime juice, fresh dill, honey, salt, water, white wine, cayenne pepper and pepper in a blender and process until smooth.

Place a large skillet over medium high heat.

Spray the pan liberally with olive oil.

When the pan is hot add the scallops. The pan should be very hot but the oil not smoking.

Cook on the first side for about 4 minutes. Adjust the heat to keep the pan from being too hot.

When the scallops are lightly seared on one, side turn them over.

Cook for another 4 to 5 minutes and remove the scallops to the warm plates.

Add the lime juice mixture to the pan.

Add the butter.

Deglaze the pan by scraping the browned bits from the bottom of the pan, and cook the liquid, reducing by about 1/2. Top the scallops with the sauce and serve on the warmed plates.

Nutrition Facts

Serving size = 6 ounces scallops with sauce

Servings = 2

.

Amount Per Serving

Calories 253 Calories from Fat 64
  % Daily Value
Total Fat 7g 9%
    Saturated Fat 4g 15%
    Monounsaturated Fat 1g  
    Trans Fat 0g  
Cholesterol 71mg 23%
Sodium 421mg 18%
Total Carbohydrates 8g 3%
    Dietary Fiber 0g 0%
    Sugars 10g  
Protein 29g  
Vitamin A 5% Vitamin C 22%
Calcium 6% Iron 0%
Vitamin K 0 mcg Potassium 595 mg
Magnesium 97 mg