Scallop Creole(Low Cholesterol)
A flavorful low-cholesterol scallop creole featuring tender scallops in a savory tomato-based sauce with aromatic seasonings, perfect for seafood lovers seeking a healthy meal.
Ingredients
- cooked rice ⓘ
- 1 lb. scallops
- 1/2 c. onion, chopped ⓘ
- 1/2 c. green pepper, chopped ⓘ
- 1 clove garlic, minced ⓘ
- 2 Tbsp. oil ⓘ
- 16 oz. can whole tomatoes ⓘ
- 8 oz. can tomato sauce ⓘ
- 1 tsp. sugar ⓘ
- 1/2 tsp. salt ⓘ
- 1/4 tsp. thyme, crushed ⓘ
- 1/4 tsp. basil, crushed ⓘ
- 1/8 tsp. pepper ⓘ
- 2 bay leaves ⓘ
- 2 Tbsp. cornstarch ⓘ
- 1/4 c. water ⓘ
Instructions
- Thaw scallops, if frozen; cut into 3/4-inch pieces.
- Cook onion, green pepper, and garlic in oil until tender.
- Add chopped tomatoes, tomato sauce, sugar, salt, thyme, basil, pepper, and bay leaves.
- Cover and simmer for 15 minutes.
- Remove bay leaves before serving.
Tips & Substitutions
For a flavorful twist, consider adding some diced celery or substituting the scallops with shrimp for a different texture. If you prefer a spicier kick, a pinch of cayenne pepper can enhance the dish. Ensure the oil is hot before sautéing vegetables to get a nice caramelization, and you can use low-sodium tomatoes to keep the dish heart-healthy.
Serving Suggestions
Serve the Scallop Creole over a bed of cooked rice for a complete meal. It pairs beautifully with a side of steamed vegetables or a fresh green salad. For a more indulgent experience, consider serving alongside a slice of crusty bread to soak up the delicious sauce. Browse more seafood recipes for additional pairing ideas.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, gently warm in a saucepan over low heat, stirring occasionally, until heated through. You can also reheat in the microwave, but be sure to cover the dish to maintain moisture.
Nutrition & Diet Analysis (per serving)
Each serving of Scallop Creole(Low Cholesterol) contains roughly 547 calories, with 11g protein, 87g carbohydrates, and 18g fat. It is an excellent source of vitamin C (39% of the Daily Value), protein (23% of the Daily Value), and iron (20% of the Daily Value), and a good source of dietary fiber. Note that it is relatively high in sodium, at 1177mg per serving (51% 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, you can use frozen scallops, but be sure to thaw them completely and pat them dry before cooking. This will help them sear nicely and avoid excess moisture in the dish.
What can I substitute for cornstarch?
If you don’t have cornstarch on hand, you can use all-purpose flour as a thickening agent. Just mix it with a bit of water to create a slurry before adding it to the sauce.
How do I know when the scallops are cooked properly?
Scallops are cooked when they become opaque and firm to the touch. Avoid overcooking, as they can become rubbery; usually, a few minutes in the sauce is sufficient.
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).