Scallops are rich in vitamin B12, which promotes brain and nerve health. Vitamin B12 is only found in animal products and some types of yeast. Serve this dish with a side of fiber-rich snap peas.
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- 16 large sea scallops (about 1 3/4 pounds)
- 1 sliced green onion (white and green sections reserved separately)
- 2 garlic cloves, minced (about 1 teaspoon)
- 2 tablespoons low sodium soy sauce
- 1 tablespoon rice vinegar
- 3 teaspoons sugar
- 1/2 teaspoon cornstarch
- 1 tablespoon crushed red pepper flakes
- 1 teaspoon canola oil
- 1/8 teaspoon black pepper
- 1Remove scallops from the refrigerator, and bring them to room temperature (about 10 minutes). In a small mixing bowl, add the white onion pieces and the next 7 ingredients (through crushed red pepper); stir with a whisk to combine, and set aside.
- 2Warm the canola oil in a large nonstick skillet over medium heat. When hot, add the scallops; sprinkle scallops with the black pepper. Cook scallops about 3 minutes on 1 side until golden brown. Using tongs, flip the scallops and cook 2-3 more minutes or until browned. Transfer scallops to a plate, and cover with foil. Keep the skillet on the heat.
- 3Whisk the sauce again, and add it to the pan. Cook until the sauce boils and thickens slightly (about 45 seconds); then remove the pan from heat. Divide scallops among 4 plates, drizzle some of the hot sesame sauce over each portion, and garnish with a sprinkle of green onion pieces.
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Nutritional Facts for Pan-Roasted Scallops With Sesame Sauce
Serving Size: 1 (79 g)
Servings Per Recipe: 4
- Amount Per Serving
- % Daily Value
- Calories 74.5
- Calories from Fat 13
- Total Fat 1.4 g
- Saturated Fat 0.1 g
- Cholesterol 14.4 mg
- Sodium 503.3 mg
- Total Carbohydrate 7.2 g
- Dietary Fiber 0.3 g
- Sugars 3.6 g
- Protein 7.8 g