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Fusilli with Fennel, Scallops & Pernod

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Fennel, lemon and scallops are tossed with fusilli in this quick and healthy supper.


Fusilli with Fennel, Scallops & Pernod Recipe

Makes: 6 servings

Active Time:

Total Time:

Ingredients

  • 1 pound dry sea scallops, tough side muscle removed (see Note)
  • 1 fennel bulb
  • 12 ounces whole-wheat fusilli, or rotini
  • 1 tablespoon extra-virgin olive oil
  • 1 clove garlic, finely chopped
  • 1 tablespoon Pernod, or other anise-flavored liqueur
  • 2 teaspoons freshly grated lemon zest
  • 1 tablespoon lemon juice
  • Salt & freshly ground pepper, to taste

Preparation

  1. If scallops are large, halve or quarter them, depending on size.
  2. Trim base from fennel bulb; remove and discard stalks at the point where they branch from the bulb. Reserve the bulb and chop 2 tablespoons of the feathery leaves. Cut off and discard any discolored parts of the bulb. Quarter the bulb lengthwise, core and slice thinly crosswise. Set aside.
  3. Cook pasta in a large pot of boiling salted water until just tender, 8 to 10 minutes or according to package directions.
  4. Meanwhile, heat oil in a large skillet over medium heat. Add the sliced fennel and garlic, and sauté until the fennel is crisp-tender and beginning to color, about 3 minutes. Add the scallops and sauté until opaque in the center, 1 to 2 minutes more. Add Pernod (or other liqueur) and cook for 30 seconds more.
  5. Drain the pasta and return it to the pot. Add the scallop mixture, lemon zest and lemon juice; toss to combine. Season with salt and pepper. Serve sprinkled with the reserved chopped fennel fronds.

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.

Nutrition

Per serving: 449 calories; 5 g fat (1 g sat, 3 g mono); 37 mg cholesterol; 72 g carbohydrates; 0 g added sugars; 29 g protein; 9 g fiber; 309 mg sodium; 617 mg potassium.

Nutrition Bonus: Selenium (37% daily value), Vitamin C (23% dv), Magnesium (19% dv), Potassium (18% dv).

Carbohydrate Servings: 4

Exchanges: 4 1/2 starch, 3 very lean meat, 1 fat


More From EatingWell

Recipe Categories

Main Ingredient
Shellfish
Preparation/ Technique
Saute
Meal/Course
Dinner

Ease of Preparation
Easy
Ethnic/Regional
Italian
Total Time
30 minutes or less
Servings
6
20 minute dinner recipes
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