Part 1 of 3 – 4:18 min.
Sea Scallops Provencal
I first made this recipe working at the Ocean Manor hotel on the Galt Ocean Mile in Ft. Lauderdale, Florida right after Rachel and I got married. It truly is a comfort food for me because those were great and exciting times for young chefs.
Recipe by: George Stella
- 1 tablespoon extra virgin olive oil
- 1 pound large fresh sea scallops (frozen is not recommended)
- 1 teaspoon kosher salt
- ¼ teaspoon freshly ground black pepper
- ½ fresh lemon, squeezed
- 2 tablespoons chopped red onion
- ½ teaspoon chopped fresh garlic
- 1 cup diced tomatoes
- 2 tablespoons chopped fresh basil
- 2 tablespoons butter replacement (recommended; Earth Balance)
- 3 tablespoons no sugar added soy milk
- Heat oil in a large heavy sauté pan or iron skillet over high heat until almost smoking hot.
- Season the scallops well with the salt and pepper and place gently in the hot pan. Sear on the first side for about 3 minutes and then individually gently turn scallops over.
- Squeeze the half lemon over the scallops and add the onions, garlic, tomatoes, basil and butter replacement and cook it all for about 3 minutes more.
- Stir in the soy milk, and cook for 2 minutes more to reduce. Serve in a shallow rimmed bowl by its lonesome or over spaghetti squash garnished with fresh basil leaves.
Try this recipe using shrimp.
Calories: 180 Fat: 5 Net Carbs: 3 Fiber: 1 Protein: 27