This recipe is safe for Coumadin (warfarin) users.
This recipe is safe for those who are lactose intolerant.
This is a low sodium recipe.
GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.
This recipe is safe for those who are sensitive to gluten. Use tamari sauce (which is gluten-free), not soy sauce in this dish.
"Most seafoods...should be simply threatened with heat and then celebrated with joy."
-Jeff Smith, The Frugal Gourmet
Jeff Smith's quote about overcooking seafood is so true. One of the easiest things to do is overcooking the scallops. They should still give a bit when pressed. If you watch them carefully while they are cooking you can see the color turn from opaque to a more white shade. Looking at the side of the scallop, the color change will creep up the side of the scallop. When the color is changed about halfway up the side, turn the scallops. Cook until the sides have turned completely white, then for about another minute and they’re done.
The seeds that sesame oil and tahini come from are the seeds of an herb grown from the Middle East through India into the Far East. The most common are buff colored, but they range from white to red to black. Raw sesame seeds have a silky, nutty flavor that intensifies with toasting. They can be purchased roasted, but I prefer to buy them raw and toast them myself. You can roast the seeds by placing them in a large skillet over medium-high heat. As they begin to heat, shake the pan often and watch carefully—once they begin to turn brown, they cook very quickly.
As with most seeds, sesame seeds have a lot of fat in them. There is little saturated fat and a fair amount of monounsaturated fat, making them good for you. Because of the high fat content, they will turn rancid quickly. Keep them in a cool place covered tightly and try to use them within 6 months. They will keep in the freezer for up to a year. Most health food stores carry them in bulk, so you can buy a smaller amount.
1 tsp. sesame seeds = 17 calories, 1.5g fat, <1g sat fat, 0.5g mono fat, 0g protein, 0g carbohydrates, 0mg sodium, 0mg cholesterol
Servings = 4 | Serving size =4 ounces scallops with sauce
Cooking Time = 30 Minutes
This recipe can be multiplied by 2, 3, 4, 5.
This recipe can be divisible by 2.
This recipe makes good leftovers for sandwiches or salads.
|2 tsp||sesame oil|
|2 cloves||garlic (sliced thinly)|
|2 large||shallots (minced)|
|2 Tbsp||low sodium soy or tamari sauce|
|1 cup||low sodium chicken broth|
|1/8 tsp||fresh ground black pepper|
|1 tsp||maple syrup|
|1/4 cup||fresh cilantro (coarsely chopped)|
|4 tsp||unsalted butter|
|1/4 cup||sesame seeds|
|16 ounces||sea scallops|
Place 1 teaspoon of the sesame oil in a small skillet over medium heat. Add the garlic and shallots and cook, stirring frequently, for about 3 minutes. Add the soy sauce, chicken stock, pepper, lime juice and maple syrup.
Reduce the heat as needed so that the sauce simmers. Cook for about 15 minutes, reducing to about 1/2 cup.
Turn off the heat and add the cilantro and butter. Stir until the butter melts. Place over low heat to keep warm.
Place a large non-stick skillet over medium-high heat. Add 1 teaspoon of sesame oil. When the oil is hot, dip the scallops in the sesame seeds to coat one side.
Place the scallops in the hot pan, coated side down. Cook for about 4 – 5 minutes, then turn the scallops over. Cook for another 4 – 5 minutes and serve with the sauce.
Serving size = 4 ounces scallops with sauce
Servings = 4
Amount Per Serving
|Calories 230||Calories from Fat 102|
|% Daily Value|
|Total Fat 12g||18%|
|Saturated Fat 4g||18%|
|Monounsaturated Fat 4g|
|Trans Fat 0g|
|Total Carbohydrates 9g||3%|
|Dietary Fiber 1g||5%|
|Vitamin A 5%||Vitamin C 14%|
|Calcium 13%||Iron 12%|
|Vitamin K 4 mcg||Potassium 509 mg|
|Magnesium 101 mg|