"Scallops" Sauté
Succulent sea scallops paired with crisp sugar snap peas and celery, sautéed in white wine and lemon, offering a light, flavorful dish perfect for seafood lovers and quick meals.
Ingredients
Instructions
- Coat a large nonstick skillet with vegetable cooking spray and place over medium heat until hot.
- Add 2 tablespoons of lo-cal margarine and let it melt.
- Add sugar snap peas and sliced celery; sauté for 3 to 4 minutes until crisp-tender.
- Remove vegetables from the skillet using a slotted spoon and set aside.
- Add scallops, white wine, lemon juice, dried dill weed, and ground pepper to the skillet.
- Bring the mixture to a boil, then cover, reduce heat, and simmer for 5 to 6 minutes until scallops are opaque.
- Return vegetables to the skillet and cook until heated through.
- Sprinkle with chopped parsley before serving.
Tips & Substitutions
For optimal flavor, use fresh sea scallops as they have a delicate sweetness. If you're looking for a lighter option, substitute lo-cal margarine with olive oil. You can also replace sugar snap peas with green beans or asparagus if preferred. Fresh herbs like parsley can enhance the dish's taste. For a twist, consider adding a pinch of crushed red pepper for heat.
Serving Suggestions
Serve this sautéed scallops dish over a bed of rice or quinoa for a wholesome meal. It pairs beautifully with a side of Carrot-Raisin-Pineapple Salad for a refreshing contrast. A glass of Chablis or dry white wine complements the dish perfectly, enhancing the flavors of the scallops and vegetables.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to two days. To reheat, gently warm the scallops and vegetables in a skillet over low heat to prevent overcooking. Adding a splash of white wine or lemon juice can help retain moisture and flavor during reheating.
Nutrition & Diet Analysis (per serving)
Each serving of "Scallops" Sauté contains roughly 105 calories, with 1g protein, 5g carbohydrates, and 9g fat.
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 instead of fresh?
Yes, you can use frozen scallops, but be sure to thaw them completely before cooking. Pat them dry to remove excess moisture to achieve a good sear. Cooking time may vary slightly, so keep an eye on them to ensure they don't overcook.
What can I substitute for Chablis wine?
If Chablis is unavailable, any dry white wine such as Sauvignon Blanc or Pinot Grigio works well. Alternatively, you can use chicken broth mixed with a splash of vinegar for a non-alcoholic option that still adds acidity.
How do I know when scallops are cooked?
Scallops are done when they turn opaque and firm to the touch, typically taking 5 to 6 minutes on medium heat. Avoid overcooking as they can become rubbery. A good rule of thumb is to cook until they are just slightly translucent in the center.
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).