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Creamy Scallop & Pea Fettuccine

November/December 2007

Your rating: None Average: 3.5 (53 votes)

This rich pasta dish is full of sweet seared scallops and plump peas. Low-fat milk and flour thicken the sauce, giving it creamy texture without the extra calories and fat found in traditional cream sauces. Serve with a small Caesar salad on the side.



READER'S COMMENT:
"Omit the clam juice and you'll be okay. I made it with 1/2 lb small bay scallops and did not use the clam juice. I really didn't want it to taste fishy. The natural juices from the scallops were enough for flavor. Saute the scallops with...
Creamy Scallop & Pea Fettuccine Recipe

Makes: 5 servings, about 1 1/2 cups each

Active Time:

Total Time:

Ingredients

  • 8 ounces whole-wheat fettuccine
  • 1 pound large dry sea scallops, (see Note)
  • 1/4 teaspoon salt, divided
  • 1 tablespoon extra-virgin olive oil
  • 1 8-ounce bottle clam juice, (see Tip)
  • 1 cup low-fat milk
  • 3 tablespoons all-purpose flour
  • 1/4 teaspoon ground white pepper
  • 3 cups frozen peas, thawed
  • 3/4 cup finely shredded Romano cheese, divided
  • 1/3 cup chopped fresh chives
  • 1/2 teaspoon freshly grated lemon zest
  • 1 teaspoon lemon juice

Preparation

  1. Bring a large pot of water to a boil. Cook fettuccine until just tender, 8 to 10 minutes or according to package instructions. Drain.
  2. Meanwhile, pat scallops dry and sprinkle with 1/8 teaspoon salt. Heat oil in a large nonstick skillet over medium-high heat. Add the scallops and cook until golden brown, 2 to 3 minutes per side. Transfer to a plate.
  3. Add clam juice to the pan. Whisk milk, flour, white pepper and the remaining 1/8 teaspoon salt in a medium bowl until smooth. Whisk the milk mixture into the clam juice. Bring the mixture to a simmer, stirring constantly. Continue stirring until thickened, 1 to 2 minutes. Return the scallops and any accumulated juices to the pan along with peas and return to a simmer. Stir in the fettuccine, 1/2 cup Romano cheese, chives, lemon zest and juice until combined. Serve with the remaining cheese sprinkled on top.

Tips & Notes

  • Note: Be sure to buy “dry” sea scallops (scallops that have not been treated with sodium tripolyphosphate, or STP). Scallops that have been treated with STP (“wet” scallops) have been subjected to a chemical bath and are not only mushy and less flavorful, but will not brown properly.
  • Tip: Some bottled clam juices are very high in sodium, so salt the recipe accordingly. We like the Bar Harbor brand (120 mg sodium per 2-ounce serving). Look for it in the canned-fish section or the seafood department of your supermarket.

Nutrition

Per serving: 399 calories; 7 g fat (3 g sat, 3 g mono); 38 mg cholesterol; 54 g carbohydrates; 31 g protein; 9 g fiber; 618 mg sodium; 492 mg potassium.

Nutrition Bonus: Vitamin A (45% daily value), Vitamin C (35% dv), Magnesium (28% dv), Calcium (25% dv)

Carbohydrate Servings: 3

Exchanges: 3 starch, 1 vegetable, 3 lean meat



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