Name: Seared Scallops with White Bean Ragu & Charred Lemon
Prep time: 25 min
Total time: 25 min
Ingredients: 3 teaspoons extra-virgin olive oil, divided; 1 pound mature spinach or white chard, trimmed and thinly sliced; 2 cloves garlic, minced; 1 tablespoon capers, rinsed and chopped; 0.5 teaspoon ground pepper, divided; 1 (15 ounce) can no-salt-added cannellini beans, drained and rinsed; 1 cup low-sodium chicken broth; 0.33333334326744 cup dry white wine; 1 tablespoon butter; 1 pound dry sea scallops, tough side muscle removed; 1 lemon, halved; 2 tablespoons chopped fresh parsley

Seared Scallops with White Bean Ragu & Charred Lemon

4.2

(10)

9 Reviews

This recipe for seared scallops with white beans and spinach turns out a healthy dinner that looks impressive (and tastes great) in just 25 minutes. Giving lemons a quick sizzle in the skillet amps up the flavor of this piccata-inspired dish. The heat helps release even more citrus juice and sweetens it too. When shopping for scallops, look for ones labeled "dry." Some scallops are soaked in a solution that prevents them from searing properly and can give them a soapy flavor.

Adam Dolge

Updated on January 8, 2020

Prep Time:

25 mins

Total Time:

25 mins

Servings:

Yield:

4 servings

Nutrition Profile:

Diabetes Appropriate Egg Free Gluten-Free Healthy Aging Healthy Immunity Heart Healthy High Blood Pressure High-Protein Low Added Sugars Low Sodium Low-Calorie Nut-Free Soy-Free

Jump to Nutrition Facts

Ingredients

3 teaspoons extra-virgin olive oil, divided
1 pound mature spinach or white chard, trimmed and thinly sliced
2 cloves garlic, minced
1 tablespoon capers, rinsed and chopped
½ teaspoon ground pepper, divided
1 (15 ounce) can no-salt-added cannellini beans, drained and rinsed
1 cup low-sodium chicken broth
⅓ cup dry white wine
1 tablespoon butter
1 pound dry sea scallops, tough side muscle removed
1 lemon, halved
2 tablespoons chopped fresh parsley

Directions

Heat 2 teaspoons oil in a large skillet over medium-high heat. Add greens and cook, stirring often, until wilted, about 4 minutes. Stir in garlic, capers and 1/4 teaspoon pepper; cook, stirring occasionally, until fragrant, about 30 seconds. Add beans, broth and wine and bring to a simmer. Reduce heat to maintain a low simmer, cover and cook for 5 minutes. Remove from heat and stir in butter. Cover to keep warm.
Meanwhile, sprinkle scallops with the remaining 1/4 teaspoon pepper. Heat the remaining 1 teaspoon oil in a large nonstick skillet over medium-high heat. Add the scallops and cook until browned on both sides, about 4 minutes total. Transfer to a clean plate. Add lemon halves to the pan, cut-side down, and cook until charred, about 2 minutes. Cut into wedges. Sprinkle the scallops and the bean ragu with parsley and serve with the lemon wedges.

Nutrition Facts (per serving)

255	Calories
8g	Fat
21g	Carbs
21g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size 3 oz. scallops & 1 cup ragu each
Calories 255
% Daily Value *
Total Carbohydrate 21g	8%
Dietary Fiber 5g	19%
Total Sugars 1g
Protein 21g	43%
Total Fat 8g	11%
Saturated Fat 3g	13%
Cholesterol 35mg	12%
Vitamin A 5997IU	120%
Vitamin C 22mg	24%
Folate 141mcg	35%
Sodium 590mg	26%
Calcium 110mg	8%
Iron 4mg	21%
Magnesium 124mg	29%
Potassium 853mg	18%

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.