Greek Scallops(Low-Fat Recipe)
A light, flavorful Greek-inspired seafood dish featuring tender scallops, fresh herbs, and ripe tomatoes, perfect for a healthy and elegant meal.
Ingredients
Instructions
- In a 9-inch skillet, heat the olive oil.
- Add chopped onion, minced garlic, and chopped basil; cook for 2 minutes.
- Add chopped tomatoes and dill; cook until tomatoes soften.
- Reduce heat to low and add scallops; cook until they turn opaque.
- Serve with cooked orzo and sprinkle with feta cheese. Add lemon juice before serving if desired.
Tips & Substitutions
For a richer flavor, consider adding a pinch of red pepper flakes when sautéing the onions and garlic. If you don't have fresh basil, dried basil can work in a pinch, but use about one-third the amount. You can also substitute shrimp for scallops if desired, or try a mix of seafood for a delightful twist that aligns with Mediterranean recipes.
Serving Suggestions
Serve this dish over a bed of the cooked orzo for a hearty meal. Pair with a side salad of mixed greens and a light vinaigrette to balance the richness of the feta. For a complete Mediterranean experience, consider serving with Baked Shrimp With Garlic or grilled vegetables.
Storage & Reheating
Store leftovers in an airtight container in the refrigerator for up to two days. To reheat, gently warm in a skillet over low heat, adding a splash of water or broth to prevent drying out. Avoid microwaving, as it can make the scallops rubbery.
Nutrition & Diet Analysis (per serving)
Each serving of Greek Scallops(Low-Fat Recipe) contains roughly 1058 calories, with 8g protein, 35g carbohydrates, and 100g fat. It is an excellent source of iron (29% of the Daily Value), and a good source of protein and calcium. Note that it is relatively high in sodium, at 560mg per serving (24% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use frozen scallops for this recipe?
Yes, frozen scallops can be used, but make sure to thaw them properly in the refrigerator overnight before cooking. Pat them dry to ensure they sear nicely and do not release excess moisture during cooking.
What can I use instead of orzo?
If you don't have orzo, you can substitute with other small pasta shapes like couscous or ditalini. Quinoa or cauliflower rice can also work for a low-carb alternative, while still complementing the dish's flavors.
Is this recipe suitable for meal prep?
Yes, this dish is suitable for meal prep. Cook the scallops and sauce ahead of time and store separately from the orzo to maintain texture. Combine them when ready to serve, adding fresh lemon juice for brightness.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).