Creamy Scallop & Pea Fettuccine


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.

Cook Time:
40 mins
Total Time:
40 mins
5 servings, about 1 1/2 cups each


  • 8 ounces whole-wheat fettuccine

  • 1 pound large dry sea scallops, (see Note)

  • ¼ 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

  • ¼ teaspoon ground white pepper

  • 3 cups frozen peas, thawed

  • ¾ cup finely shredded Romano cheese, divided

  • cup chopped fresh chives

  • ½ teaspoon freshly grated lemon zest

  • 1 teaspoon lemon juice


  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.


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 Facts (per serving)

413 Calories
9g Fat
55g Carbs
30g Protein
Nutrition Facts
Servings Per Recipe 5
Calories 413
% Daily Value *
Total Carbohydrate 55g 20%
Dietary Fiber 10g 34%
Total Sugars 9g
Protein 30g 59%
Total Fat 9g 12%
Saturated Fat 4g 20%
Cholesterol 39mg 13%
Vitamin A 2036IU 41%
Vitamin C 18mg 19%
Folate 90mcg 22%
Sodium 938mg 41%
Calcium 275mg 21%
Iron 4mg 20%
Magnesium 118mg 28%
Potassium 564mg 12%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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