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The flavors of coriander and tangerine complement the sweet scallops in this easy-to-make dinner salad. Frisée has a big flavor and a sturdy texture, which stands up to the warm scallops. If you can't find frisée, make your own mix of greens; escarole and curly endive are great ones to include.

Source: EatingWell Magazine, March/April 2010




Tangerine Vinaigrette


Instructions Checklist
  • To prepare vinaigrette: Whisk olive oil, tangerine (or orange) zest and juice, vinegar, shallot, herbs, mustard, salt and pepper in a medium bowl.

  • To prepare salad: Combine spinach, frisee and tangerine (or orange) segments in a large salad bowl. Add the vinaigrette and toss to coat. Divide the salad among 4 plates.

  • Coarsely grind or chop coriander seeds and combine with kosher salt and pepper in a small bowl. Sprinkle on both sides of scallops. Heat canola oil in a large cast-iron or nonstick skillet over medium-high heat until shimmering but not smoking. Add the scallops and cook until they develop a golden brown crust and are just opaque all the way through, 2 to 3 minutes per side. Serve the scallops on the salad.


Tip: To segment a tangerine or orange: Remove peel and white pith, then slice off both ends. Use a sharp knife to cut the segments from the surrounding membranes.

Ingredient Note: Be sure to buy “dry” sea scallops. “Wet” scallops, which have been treated with sodium tripolyphosphate (STP), are mushy and less flavorful. Some scallops will have a small white muscle on the side; remove it before cooking.

Nutrition Facts

228 calories; protein 16.5g; carbohydrates 15.5g; dietary fiber 4.6g; sugars 5.9g; fat 11.7g; saturated fat 1.5g; cholesterol 27.2mg; vitamin a iu 6222IU; vitamin c 32.5mg; folate 220.9mcg; calcium 116.3mg; iron 2.5mg; magnesium 78.9mg; potassium 820.1mg; sodium 779.7mg; thiamin 0.1mg.

2 vegetable, 3 lean meat, 2 fat