Cutting large sea scallops in half horizontally makes them go further and also increases their surface area for coating with the creamy lemon-mustard dressing. Although baby spinach has become quite common in produce markets (along with other baby greens, such as mesclun), you could use regular spinach, torn into bite-size pieces, instead.
Makes 4 servings
- 1¼ pounds sea scallops, halved horizontally
- 2 tablespoons fresh lemon juice
- 2 cloves garlic, minced
- ½ teaspoon pepper
- ¼ teaspoon salt
- 1 tablespoon vegetable oil, such as olive or canola oil
- 8 cups loosely packed baby spinach
- ¼ cup reduced-fat sour cream
- 2 tablespoons plain fat-free yogurt
- 1 tablespoon Dijon mustard
1. Preheat the broiler. Place the scallops on a jellyroll pan. Sprinkle with 1 tablespoon of the lemon juice, the garlic, ¼ teaspoon of the pepper and the salt. Drizzle the oil over the scallops. Toss well, then spread out in a single layer. Broil 4 to 6 inches from the heat for 2 to 3 minutes, or until the scallops are just barely opaque in the center.
2. Divide the spinach among four dinner plates. Reserving the pan juices, place the broiled scallops on top of the spinach.
3. In a small bowl, combine the scallop cooking juices, the remaining 1 tablespoon lemon juice, the remaining ¼ teaspoon pepper, the sour cream, yogurt, and mustard. Drizzle the dressing over the scallops and serve.
Nutrition per serving: 210 calories, 6.5g total fat (1.9g saturated), 54mg cholesterol, 3g dietary fiber, 10g carbohydrate, 28g protein, 567mg sodium.
From The Wellness Kitchen, by the staff of The Wellness Kitchen and the editors of the University of California, Berkeley Wellness Letter.