Scallops And Vegetables
Delicate seared scallops paired with sautéed vegetables and fresh dill create a light, flavorful dish perfect for seafood lovers and elegant weeknight dinners.
Ingredients
Instructions
- Preheat oven to 350°F.
- Sauté chopped white onion in diet margarine in a large skillet for 1 minute.
- Add sliced mushrooms, julienne carrots, and julienne celery to the skillet.
- Cook, stirring constantly, until vegetables are tender.
- Sprinkle with chopped fresh dill, salt, and pepper to taste.
- Set the vegetable mixture aside.
- Halve the sea scallops.
- In the same skillet, sear the scallops until golden brown on each side, about 2-3 minutes per side.
- Arrange the scallops and vegetables in a baking dish.
- Drizzle with fresh lemon juice.
- Bake in the preheated oven for about 10 minutes until scallops are cooked through.
Tips & Substitutions
For a twist, consider substituting the sea scallops with shrimp for a different flavor profile. If you're short on time, pre-sliced vegetables can save prep time. Ensure the skillet is hot enough to properly sear the scallops, which enhances their flavor. Fresh dill can be substituted with parsley or thyme if needed, but the flavor will differ slightly.
Serving Suggestions
Serve this dish with a side of quinoa or rice to soak up the delicious juices. A crisp green salad complements the scallops and vegetables well. For a heartier meal, pair it with crusty bread or serve alongside Shrimp Cheese English Muffins for a delightful combination.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 2 days. To reheat, gently warm in a skillet over medium 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 Scallops And Vegetables contains roughly 129 calories, with 7g protein, 23g carbohydrates, and 3g fat. It is an excellent source of vitamin C (222% of the Daily Value), vitamin A (51% of the Daily Value), and iron (46% of the Daily Value), and a good source of protein. Note that it is relatively high in sodium, at 1857mg per serving (81% 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 completely and pat them dry before cooking to achieve better searing results. This will help retain their flavor and texture.
How do I know when the scallops are cooked through?
Scallops are perfectly cooked when they are opaque and firm to the touch. They should not be translucent in the center. Cooking time may vary slightly depending on the size of the scallops.
What can I substitute for diet margarine?
You can use olive oil or regular butter as a substitute for diet margarine. Both options will add richness to the dish, but if you're looking for a lighter option, olive oil is a great choice.
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).