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Special Diet Information

Coumadin® (Warfarin)
This recipe is NOT 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. Serve with gluten-free roll.

 

"Life is like a grapefruit. Well, it's sort of orangy-yellow and dimpled on the outside, wet and squidgy in the middle. It's got pips inside, too. Oh, and some people have a half a one for breakfast."
-Douglas Adams, Author

The refrigerator light goes on...

This fresh and bright salad was inspired by my trip to Spain. The food there was so fresh, light and simple. I found just this sort of balance of flavors - sweet, nutty, salty, umami, spicy and a bit tart all in one dish. The fruitiness and texture of the olive oil brings it all together.

This recipe would work well with almost any fish or shellfish. Use seared tuna or salmon, shrimp or even mussels.

Bay Scallops

Scallops are a bivalve mollusk like clams and mussels.  The scallop that you buy at the fish market is actually the muscle that holds the two shells together.  

Bay scallops are a smaller species of scallop and the best are harvested on the east coast of the United States. The Atlantic Bay Scallop is small - about a half inch in diameter and is sweeter and more delicate than the larger Sea Scallop.  

Most Atlantic scallops are found in the bays of Cape Cod ranging south to Long Island.  Finding good quality New England scallops outside of that region can be a challenge. They are best very fresh and if you find them and they are fresh, drop what you are doing, buy them, take them home and cook them.  

Because much of the population of bay scallops were killed off by toxic algae in the 1980s these are much more difficult to find and are quite expensive.  As a result, many of the bay scallops available are actually calico scallops harvested in the warmer southern waters of Florida and the Gulf of Mexico.  Many of scallops sold on the west coast as bay scallops are calicos but they are a different breed from bay or sea scallops.  They are slightly smaller and not as sweet or as tender as Atlantic bay scallops.  

As with sea scallops the flesh of bay scallops should be a translucent beige or creamy color.  If the scallops are white, they have been soaked in water and likely other preservatives.  Avoid these as scallops can actually absorb about 40% of their weight in water.  

4 ounces bay scallops = 99 calories, <1 g fat, 0 g sat fat, 0 g mono fat, 19 g protein, 3 g carbohydrates, 182 mg sodium, 37 mg cholesterol, Vitamin K 0 mcg


 

Bay Scallop Salad with Grapefruit - Low Sodium Version



Servings = 2 | Serving size =about 2 cups

Cooking Time = 30 Minutes

This recipe can be multiplied by 2, 3.

This recipe makes good leftovers.

1 tsp olive oil
8 ounces bay scallops
1 small shallot (minced)
1/4 red bell pepper (diced)
1 rib celery (diced)
1/8 tsp salt
fresh ground black pepper (to taste)
1 Tbsp olive oil
2 tsp coarse ground mustard
2 ounces whole raw almonds
1 medium grapefruit (peeled and cut into sections)
4 leaves romaine lettuce
2 whole wheat or gluten-free rolls

Place the olive oil in a medium skillet over medium-high heat. When the oil is hot add the scallops. Cook for about 5 - 7 minutes until just firm. Remove to a paper towel.

Place the scallops in a large bowl with the shallot, red bell pepper, celery, salt, pepper, olive oil and mustard. Chill.

Place the almonds in a medium non-stick skillet over medium-high heat. Shake frequently while the almonds brown. Donít let the almonds get overly brown. Let the almonds cool.

To assemble the salad, place the leaves of romaine on a plate and top with the scallop salad. Top with the grapefruit and almonds. Serve.

Nutrition Facts

Serving size = about 2 cups

Servings = 2

.

Amount Per Serving

Calories 359 Calories from Fat 186
  % Daily Value
Total Fat 22g 33%
    Saturated Fat 2g 12%
    Monounsaturated Fat 14g  
    Trans Fat 0g  
Cholesterol 0mg 0%
Sodium 403mg 17%
Total Carbohydrates 38g 13%
    Dietary Fiber 8g 31%
    Sugars 14g  
Protein 9g  
Vitamin A 30% Vitamin C 105%
Calcium 13% Iron 13%
Vitamin K 29 mcg Potassium 615 mg
Magnesium 110 mg