Seared Scallops with Mint Pesto

Seared Scallops with Mint Pesto

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From: Diabetic Living Magazine

A refreshing mint, almond and Parmesan cheese topper is a tantalizing flavor partner for these plump, tender sea scallops.

Ingredients 2 servings

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Original recipe yields 2 servings
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  • ⅓ cup lightly packed fresh mint
  • ¼ cup lightly packed fresh flat-leaf parsley
  • 2 tablespoons almonds, toasted and chopped
  • 2 tablespoons grated Parmesan cheese
  • 2 tablespoons water
  • 1 tablespoon lemon juice
  • 1 clove garlic, minced
  • ¼ teaspoon salt, divided
  • ¼ teaspoon ground black pepper, divided
  • 6 sea scallops (8 to 10 ounces total)
  • 1 teaspoon olive oil
  • 1 cup fresh watercress or spinach

Preparation

  • Prep

  • Ready In

  1. To prepare the pesto: In a food processor, combine mint, parsley, almonds, Parmesan cheese, the water, lemon juice, garlic, ⅛ teaspoon of the salt, and ⅛ teaspoon of the pepper. Cover and process until nearly smooth. Set aside.
  2. Rinse scallops and pat dry with paper towels. Sprinkle scallops with the remaining ⅛ teaspoon salt and ⅛ teaspoon pepper. In a large nonstick skillet, heat oil over medium-high heat. Add scallops; cook for 4 to 5 minutes or until scallops are opaque, turning once halfway through cooking.
  3. Serve scallops and pesto over watercress.

Nutrition information

  • Serving size: 3 scallops, ¼ cup pesto, and ½ cup watercress
  • Per serving: 189 calories; 8 g fat(2 g sat); 1 g fiber; 7 g carbohydrates; 23 g protein; 36 mcg folate; 42 mg cholesterol; 1 g sugars; 1,258 IU vitamin A; 33 mg vitamin C; 152 mg calcium; 4 mg iron; 536 mg sodium; 440 mg potassium
  • Nutrition Bonus: Vitamin C (55% daily value), Vitamin A (25% dv), Iron (22% dv)
  • Carbohydrate Servings: ½
  • Exchanges: 3 lean meat, 1½ fat, ¼ vegetable

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