Sea Scallops with Corn Coulis and Tomatoes

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

Suggestions


Indulge in a culinary delight with our Sea Scallops with Corn Coulis and Tomatoes, a dish that perfectly marries the sweetness of fresh corn with the delicate flavor of succulent sea scallops. This gluten-free recipe is not only a feast for the palate but also a visual masterpiece, making it an ideal choice for lunch, dinner, or any special occasion.

In just 45 minutes, you can create a restaurant-quality meal that serves six, impressing your family and friends with your cooking prowess. Each serving is a mere 162 calories, allowing you to enjoy a gourmet experience without the guilt. The dish features a vibrant corn coulis that adds a creamy texture and a burst of flavor, complemented by the freshness of diced plum tomatoes and aromatic herbs.

Whether you're a seasoned chef or a cooking novice, this recipe is straightforward and rewarding. The combination of sautéed scallops, enhanced by a touch of garlic and shallots, creates a symphony of flavors that will tantalize your taste buds. Perfect for any meal, this dish is sure to become a favorite in your culinary repertoire. Dive into this exquisite seafood experience and savor the taste of the ocean with every bite!

Ingredients

  • 0.1 teaspoon pepper black
  • 0.8 cup regular corn (from 2 large ears)
  • teaspoon basil fresh finely chopped
  • tablespoon flat-leaf 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 sea 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