Maple-seared scallops
132
- Prep Time5 mins
- Total Time10 mins
- Makes4 Servings
Ready in just 10 minutes, serve this 100-calorie protein-packed main over a bed of creamy kale, and help yourself to seconds.
Ingredients
12 sea scallops
1/4 tsp salt
1/4 tsp hot-red-chili-flakes
1/8 tsp fresh-ground black pepper
2 tsp canola oil
1 tbsp maple syrup
2 tbsp water
Instructions
Pat scallops dry with paper towels. Sprinkle with salt, chili flakes and pepper.
Heat a large non-stick frying pan over medium-high. Add oil, then scallops. Cook until dark golden, about 2 min per side. Transfer scallops to a plate. Reduce heat to medium.
Add maple syrup and water to pan. Stir until saucy, about 30 sec. Drizzle over scallops.
Serve with Creamy Kale.
Nutrition (per serving)
Calories 108, Protein 14g, Carbohydrates 5g, Fat 3g, Sodium 281mg.
Wine Pairings
Maple scallops & creamed greens - pair it with: A Canadian white. This dry, aromatic white is a wonderful accessible Okanagan option. Pineapple fruit character on both the nose and palate complements the sweet maple note of the scallops. Our pick: 2011 Le Vieux Pin Petit Sigma Blanc, British Columbia, $20.
Reader Tested!
“Easy, quick and delicious! A bit glamorous as well. It felt like fine dining in my own house.” Laura Cofell