Simple Seared Scallops

These sea scallops are crisp and glazed outside, tender and moist inside. Serve with orzo tossed with chopped tomato, feta cheese, basil, salt, and black pepper.

Yield: 4 servings (serving size: 5 ounces scallops)

Ingredients

• 3  tablespoons  all-purpose flour
• 1/2  teaspoon  salt
• 1/2  teaspoon  dried marjoram
• 1 1/2  pounds  sea scallops
• 2  teaspoons  olive oil
• 1/2  cup  dry white wine
• 1  tablespoon  balsamic vinegar
• Fresh parsley sprigs (optional)

Preparation

Combine first 3 ingredients in a large zip-top plastic bag; add scallops. Seal bag, and shake to coat.

Heat oil in a large nonstick skillet over medium-high heat. Add scallops; cook 3 minutes on each side or until done. Remove from pan; keep warm.

Add wine and vinegar to pan; cook 3 minutes or until slightly thick, stirring with a whisk. Stir in scallops; remove from heat. Garnish with parsley sprigs, if desired.

Nutritional Information

Calories:

211 (15% from fat)

Fat:

3.6g (sat 0.4g,mono 1.7g,poly 0.6g)

Protein:

29.2g

Carbohydrate:

9.2g

Fiber:

0.2g

Cholesterol:

56mg

Iron:

1mg

Sodium:

567mg

Calcium:

46mg