Sea Scallops Provencal (Video)

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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:
Category: seafood
Serves: 4
 
Prep time: 
Cook time: 
Total time: 

Ingredients
  • 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

Instructions
  1. Heat oil in a large heavy sauté pan or iron skillet over high heat until almost smoking hot.
  2. 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.
  3. 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.
  4. 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.

Helpful Tip
Try this recipe using shrimp.

Nutrition Information
Calories: 180   Fat: 5   Net Carbs: 3   Fiber: 1   Protein: 27