Sea Scallops with Corn Coulis and Tomatoes

Gluten Free
Health score
8%
Sea Scallops with Corn Coulis and Tomatoes
45 min.
6
162kcal

Suggestions


Sea Scallops with Corn Coulis and Tomatoes is a delightful and light dish perfect for a refined lunch or dinner. With its vibrant, fresh flavors and gluten-free ingredients, this recipe is sure to impress your guests or make a simple, yet elegant meal for yourself. The combination of perfectly seared sea scallops paired with a smooth and creamy corn coulis creates a delicate balance of texture and taste. The sweet corn enhances the natural sweetness of the scallops, while the fresh tomatoes and herbs bring a burst of color and freshness to each bite.

This dish is as easy to prepare as it is delicious. The corn coulis, made by sautéing corn with shallots, garlic, and herbs, is pureed to perfection and strained to create a silky smooth sauce. The scallops are seared to golden perfection in olive oil, locking in their tender texture and flavor. The tomatoes, tossed with fresh parsley, provide a tangy contrast to the richness of the scallops and coulis. Whether you're cooking for a special occasion or simply want to treat yourself to a gourmet meal, this recipe delivers both in taste and elegance.

Perfectly suited for those looking to enjoy a healthy, gluten-free meal without compromising on flavor, Sea Scallops with Corn Coulis and Tomatoes is a dish that will transport your taste buds to new heights. Ready in just 45 minutes, it's the ideal choice for a busy day or a leisurely evening spent indulging in a culinary masterpiece.

Ingredients

  • 0.1 teaspoon pepper black
  • 0.8 cup regular corn (from 2 large ears)
  • teaspoon basil fresh finely chopped
  • tablespoon parsley fresh chopped
  • 0.3 teaspoon garlic finely chopped
  • 0.5 cup milk 1%
  • teaspoons olive oil 
  • 0.5 lb plum tomatoes seeded cut into 1/4-inch dice (1 cup)
  • 0.3 teaspoon salt 
  • 30 large scallops ()
  • teaspoon shallots finely chopped

Equipment

  • bowl
  • frying pan
  • sauce pan
  • sieve
  • blender
  • aluminum foil

Directions

  1. Cook shallot and garlic in 2 teaspoons oil in a small skillet over moderately low heat, stirring, until softened, about 1 minute.
  2. Add corn, basil, salt, and pepper and cook, stirring occasionally, until corn is tender and beginning to lightly brown on edges, about 4 minutes.
  3. Add milk and scrape up any brown bits from bottom of skillet, then remove from heat.
  4. Purée corn mixture in a blender at medium speed until very smooth, about 1 minute. Force purée through a fine-mesh sieve into a small saucepan, pressing hard on and then discarding solids. Cover coulis until ready to serve.
  5. Toss tomatoes with parsley and salt and pepper to taste in a bowl.
  6. Pat scallops dry and season with salt and pepper.
  7. Heat remaining 2 teaspoons oil in a 12-inch nonstick heavy skillet over moderately high heat until hot but not smoking, then sauté half of scallops, turning over once, until golden and just cooked through, 4 to 5 minutes total.
  8. Transfer to a platter and keep warm, loosely covered with foil. Sauté remaining scallops in same manner.
  9. Reheat coulis over low heat, covered, then spoon 2 tablespoons onto center of each of 6 plates. Arrange 5 scallops per plate in a circle on coulis, then spoon tomatoes into center.
  10. Each serving contains about 222 calories and 5 grams fat.
  11. Gourmet

Nutrition Facts

Calories162kcal
Protein49.26%
Fat22.19%
Carbs28.55%

Properties

Glycemic Index
47.92
Glycemic Load
2.41
Inflammation Score
-5
Nutrition Score
11.10999998839%

Flavonoids

Naringenin
0.26mg
Apigenin
1.44mg
Luteolin
0.01mg
Kaempferol
0.04mg
Myricetin
0.15mg
Quercetin
0.22mg

Nutrients percent of daily need

Calories:161.59kcal
8.08%
Fat:3.96g
6.09%
Saturated Fat:0.72g
4.51%
Carbohydrates:11.47g
3.82%
Net Carbohydrates:10.5g
3.82%
Sugar:2.88g
3.2%
Cholesterol:36.98mg
12.33%
Sodium:695.14mg
30.22%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:19.78g
39.57%
Phosphorus:546mg
54.6%
Vitamin B12:2.23µg
37.25%
Selenium:19.68µg
28.11%
Vitamin K:15.76µg
15.01%
Potassium:476.28mg
13.61%
Magnesium:45.04mg
11.26%
Zinc:1.64mg
10.96%
Vitamin A:465.83IU
9.32%
Vitamin B6:0.18mg
9.09%
Folate:35.64µg
8.91%
Vitamin C:7.19mg
8.72%
Vitamin B3:1.64mg
8.18%
Vitamin B5:0.58mg
5.85%
Manganese:0.11mg
5.56%
Iron:0.83mg
4.59%
Vitamin E:0.62mg
4.1%
Vitamin B2:0.07mg
4.07%
Calcium:39.71mg
3.97%
Fiber:0.96g
3.85%
Vitamin B1:0.05mg
3.64%
Copper:0.07mg
3.44%
Vitamin D:0.22µg
1.44%
Source:Epicurious