Sautéed Scallops with Peas in Lemon Tarragon Sauce
Ingredients
- 12 sea scallops (about 14 oz)
- 2 Tbsp canola oil 30 mL
- 1 small shallot, minced
- 1 cup top-quality, low-sodium chicken or vegetable broth 250 mL
- 1 lb fresh peas, shelled, or 1 cup frozen peas (thawed) 500 g
- 2 Tbsp freshly squeezed lemon juice, preferably Meyer lemon 30 mL
- 1 Tbsp chopped fresh tarragon 15 mL
- 1/4 tsp freshly ground pepper 1 mL
Instructions
- 1. Rinse scallops, then pat dry with paper towels. Pull off the opaque muscle or
- "foot" on the side of each scallop (if it is there).
- 2. In a 10-inch sauté pan, warm canola oil over medium-high heat. Add scallops and sear until golden brown on each side, turning once, about 3 minutes total. Transfer scallops to a plate and set aside. Add shallots to pan and sauté until golden, about 30 seconds. Pour in broth and let liquid come to a boil; stir in fresh peas, if using. Cover pan and simmer until peas are just tender, about 3 minutes. Stir in lemon juice and tarragon. Return scallops to pan, (if using thawed frozen peas, add them now), cover and cook until scallops are cooked through, about 2 minutes. Serve immediately, spooning peas and sauce over and around scallops. Season to taste with pepper. Serve with a brown rice-wild rice blend if desired.
Yield
4 servings
serving size
nutritional analysis
Per Serving
| Calories | 210 |
| Total Fat | 8 g |
| Saturated Fat | 0.5 g |
| Cholesterol | 15 mg |
| Carbohydrates | 21 g |
| Fiber | 6 g |
| Protein | 15 g |
| Sodium | 95 mg |
