Scallops taste great paired with a dressing like the creamy lemon-mustard one in this recipe.
Cut our sea scallops in half horizontally to makes them go further and increase their surface area for coating with the sauce.
Although baby spinach is readily available, you could use regular spinach, torn into smaller pieces, instead. Or use other baby greens, such as a mesclun mix.
Broiled Scallops with Baby Greens
Makes 4 servings
2 tablespoons fresh lemon juice
2 cloves garlic, minced
½ teaspoon pepper
¼ teaspoon salt
8 cups loosely packed baby spinach
¼ cup reduced-fat sour cream
2 tablespoons plain fat-free yogurt
1 tablespoon Dijon mustard
- Preheat the broiler. Place the scallops on a jellyroll pan. Sprinkle with 1 tablespoon of the lemon juice, the garlic, ¼ teaspoon of the pepper and the salt. Drizzle the oil over the scallops. Toss well, then spread out in a single layer. Broil 4 to 6 inches from the heat for 2 to 3 minutes, or until the scallops are just barely opaque in the center.
- Divide the spinach among four dinner plates. Reserving the pan juices, place the broiled scallops on top of the spinach.
- In a small bowl, combine the scallop cooking juices, the remaining 1 tablespoon lemon juice, the remaining ¼ teaspoon pepper, the sour cream, yogurt, and mustard. Drizzle the dressing over the scallops and serve.
Nutrition per serving: 210 calories, 6.5g total fat (1.9g saturated), 54mg cholesterol, 3g dietary fiber, 10g carbohydrate, 28g protein, 567mg sodium.
Good source of beta carotene, folate, magnesium, omega-3 fatty acids, potassium, selenium, vitamin B12, vitamin B6, and vitamin E.