Scallops With Tomatoes(Microwave)
Juicy scallops paired with fresh tomatoes and fragrant herbs create a vibrant, quick Mediterranean-inspired dish. Perfect for seafood lovers seeking a healthy, flavorful meal. The microwave preparation makes it convenient without sacrificing taste, ideal for a speedy weeknight dinner or light lunch.
Ingredients
Instructions
- Pat scallops dry with paper towels.
- Place scallops, minced onion, sherry wine, tomato paste, diced tomatoes, and sliced green onion in a microwaveproof 1-quart casserole.
- Toss together until well mixed. Cover with lid or vented plastic wrap.
- Microwave on High for 3 1/2 to 4 minutes or until scallops are opaque, stirring once halfway through.
- Sprinkle with freshly ground pepper and crumbled Feta cheese. Toss to combine.
- Spoon over cooked rice in deep bowls and serve.
Tips & Substitutions
For a flavorful twist, consider adding diced bell peppers or zucchini to the mix. If scallops are unavailable, shrimp can be a great substitute. Make sure to adjust cooking time accordingly, as shrimp may cook faster. For added depth, try a splash of lemon juice or zest before serving. This dish is perfect for those who love quick Mediterranean recipes.
Serving Suggestions
Serve the scallops over a bed of cooked rice for a hearty meal. You can also pair this dish with a light salad or steamed vegetables for added nutrition. A glass of chilled white wine complements the flavors beautifully. For a more robust dinner, consider serving alongside Mediterranean Shrimp Linguine for a delightful seafood feast.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 2 days. To reheat, place the scallops and rice in a microwave-safe dish, cover, and heat on medium power for 1-2 minutes, stirring halfway through until heated through. Avoid overcooking to keep the scallops tender.
Nutrition & Diet Analysis (per serving)
Each serving of Scallops With Tomatoes(Microwave) contains roughly 1076 calories, with 45g protein, 168g carbohydrates, and 37g fat. It is an excellent source of vitamin C (964% of the Daily Value), iron (222% of the Daily Value), and calcium (152% of the Daily Value). Note that it is relatively high in sodium, at 1253mg per serving (54% 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 before cooking. Pat them dry to remove excess moisture for better results. Cooking time may need slight adjustments based on their size and how well they are thawed.
What can I use instead of sherry wine?
If you don't have sherry wine on hand, you can substitute it with white wine or a splash of lemon juice mixed with a bit of water. Both options will add acidity and depth to the dish without compromising the overall flavor.
Is there a way to make this dish dairy-free?
Absolutely! Simply omit the crumbled Feta cheese or replace it with a dairy-free cheese alternative. You can also enhance the flavors with a sprinkle of nutritional yeast for a cheesy taste without the dairy.
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).