Wasabi Scallops with Orange & Honey

Wasabi Scallops with Orange & Honey

Oct 14, 2015

I love seafood and enjoy cooking my favorite types of seafood such as scallops, but with a different spin on my go-to recipes!

Scallops are one of my favorite types to make because they cook so quickly, but be careful because they can toughen if overcooked (especially if they are small).

The key is to cook them until their centers are opaque in color.  Making a scallop or any seafood dish on a busy night is a wise idea because they cook up so quickly! 

Many types of seafood including scallops provide omega-3 fatty acids, which are believed to help reduce inflammation in our bodies (which has been shown to increase cancer risk).

As with most seafood, scallops are a good source of protein, low in calories and are also low in fat! Enjoy this heart-healthy recipe.

Wasabi Scallops with Orange & Honey

sea scallops taste of home.jpg

Photo Courtesy of Taste of Home

Prep Time: 15 minutes     Minutes to Cook: 7     Number of Servings: 4

 Ingredients

  • 2 tablespoons olive oil
  • 1 clove garlic, minced
  • 1 pound sea scallops, patted dry
  • 1/2 cup 100% orange juice
  • 1 tablespoon honey
  • 2 teaspoons reduced-sodium soy sauce
  • 2 teaspoons prepared wasabi paste
  • 6 ounces angel hair pasta
  • 6 green onions, thinly sliced
  • Cilantro, chopped (optional)

Directions

  1. Heat the olive oil in a large pan over medium-high heat and add the minced garlic and cook for about 45 seconds. Add scallops and cook for 2-4 minutes or until they turn opaque in color.  Transfer to a bowl and cover them.
  2. Pour the orange juice into the pan and scrap the pan with a wooden spoon to free any garlic or particles from the pan.  Add the honey, reduced-sodium soy sauce, and wasabi paste to the pan.  Reduce the heat to medium-low and simmer for about 3 minutes until the sauce begins to thicken a little.
  3. Cook the angel hair pasta according to the directions on the package, drain it and set aside.
  4. Transfer the scallops to the pan with a slotted spoon and gently toss along with the sauce to evenly coat the scallops.
  5. Serve scallops with the sauce over the angel hair pasta.  Top with sliced green onions and chopped cilantro.

Tips

  • Serve with a side salad or broccoli slaw made with rice vinegar, a little sesame seed oil and lots of chopped veggies
  • Serve with hot green tea or lemon tea.

Nutrition Facts (per serving):

Calories:  329       Protein: 24gm    Total Carbohydrates: 43gm    Fiber: 5gm  

Total Fat: 8.5g    Cholesterol: 37mg    Sodium: 299mg

Melanie Kluzek, Registered Dietitian for County Market



Category: Recipes

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