Sautéed Scallops with Peas in Lemon Tarragon Sauce
For this classic French sauté, plump scallops are seared in hot oil, then the pan is deglazed with liquid to release the brown bits clinging to it.
- 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
- 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.
|Total Fat||8 g|
|Saturated Fat||0.5 g|
Lemon Dill Mixed Green Salad
Bright, crisp and palate-cleansing, this tangy salad boasts herbaceousness from an abundance of fresh dill. Canola oil’s mild taste lets all the contrasting flavors shine through. The salad also transforms into an excellent entrée with the addition of grilled or seared fish, shrimp or scallops.
Scallops with Snow Peas
Symbolically, this dish represents wealth with the scallops as coins and the snow peas as money and is a dish that is usually served at special dinners for wedding banquets and to Chinese New Years. The red from the red pepper symbolizes good luck. One of the secrets to stirfrying scallops easily is to lightly toss them with a little canola oil before adding them to the hot wok. This techique can be done with beef and chicken as well which prevents it from sticking to the hot wok or skillet.