Seared Scallops and Quinoa Recipe
Seared scallops and quinoa are a great combination for an easy seafood dinner that is sure to impress. This healthy, high-protein dinner can be made in 30 minutes.
2 cups water
3/8 teaspoon salt
1 cup quinoa, drained and rinsed
3 teaspoons olive oil
1/2 cup chopped onions
1/2 yellow bell pepper, chopped
1/2 teaspoon lemon zest
1 tablespoon lemon fresh juice
1 cup cherry tomatoes, halved
1/4 cup chopped fresh mint
Black pepper to taste
1 1/2 lbs. sea scallops (about 1 inch each)
In a medium saucepan, add water and 1/4 teaspoon of the salt and bring water to a boil. Add rinsed quinoa and bring to a boil. Reduce heat to a simmer and cook for about 15 minutes, or until all water is absorbed and quinoa is tender. Set aside.
In a skillet, heat one teaspoon of the olive oil over medium heat until hot. Add onion and bell pepper and sauté for three minutes, or until onion is softened. Add onion and bell pepper mixture, lemon zest, lemon juice, cherry tomatoes, mint and black pepper to quinoa. Toss to combine. Keep warm.
In a large cast-iron skillet, heat remaining two teaspoons of oil over medium-high heat. Season scallops with the remaining 1/8 teaspoon of salt and pepper to taste. Add scallops to skillet and cook for three minutes on each side, or until lightly browned. Serve with quinoa mixture.
3/4 cup quinoa
Fat: 5 grams
Saturated Fat: 1 gram
Cholesterol: 38 milligrams
Sodium: 336 milligrams
Carbohydrates: 24 grams
Fiber: 3 grams
Protein: 24 grams
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