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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 NOT 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. 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

The refrigerator light goes on...

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.

Sesame Seeds

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


 

Sesame Scallops with Caramelized Shallots



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.

Serve with Jasmine Rice or Coconut Rice

AND

Serve with Thai Cucumber Salad or Parmesan Squash. or Bok Choy Slaw

2 tsp sesame oil
2 cloves garlic (sliced thinly)
2 large shallots (minced)
3 Tbsp low sodium soy or tamari sauce
1 cup low sodium chicken broth
1/8 tsp fresh ground black pepper
1 lime (juiced)
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.

Nutrition Facts

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  
Cholesterol 47mg 16%
Sodium 601mg 25%
Total Carbohydrates 9g 3%
    Dietary Fiber 1g 5%
    Sugars 2g  
Protein 22g  
Vitamin A 5% Vitamin C 14%
Calcium 13% Iron 12%
Vitamin K 4 mcg Potassium 509 mg
Magnesium 101 mg