Fusilli with Fennel, Scallops & Pernod
Fennel, lemon and scallops are tossed with fusilli in this quick and healthy supper.
- 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
- If scallops are large, halve or quarter them, depending on size.
- 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.
- Cook pasta in a large pot of boiling salted water until just tender, 8 to 10 minutes or according to package directions.
- 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.
- 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.
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
Our healthy Labor Day recipes are a delicious way to...
Don’t be fooled: granola sounds healthy, but it's often high...
Using healthy ingredients such as nuts, dried fruit and whole...
Summer's bounty of fresh berries invites creativity. From...
Fiber-rich okra is delicious, whether pickled, roasted or...
From healthy blueberry muffins and blueberry pancakes topped...
If you’re following the Paleo Diet then you know that you...
While nothing quite beats eating quickly boiled or grilled...
Fresh, sun-ripened tomatoes not only taste wonderful, they...
Add these healthy and delicious recipes to your gluten-free...
When summer tomatoes from backyard gardens and farmstands hit...
When the produce section looks bleak, turn to the freezer....
If you’re craving an easy dessert tonight, we have just what...
The Meatless Monday movement is growing in popularity across...
Potassium plays a vital role in keeping your heart healthy...
Go beyond the gin and tonic this summer and mix up cocktails...
- Main Ingredient
- Preparation/ Technique
- Ease of Preparation
- Total Time
- 30 minutes or less