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Pan-Seared Scallops with Vegetable Ribbons

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How to Make Pan-Seared Scallops with Vegetable Ribbons

Here’s an elegant dish for a special occasion. It’s sure to impress, but it’s also surprisingly easy to pull together!
*If possible, use fresh scallops or scallops that are free of preservatives (for example, scallops that have not been treated with salt or STPP).

Find this recipe and more in The Diabetes Superfoods Cookbook and Meal Planner. To order directly from the American Diabetes Association, click here. 
 


15 min prep time


20 min cook time


5servings


1 cup vegetables with 3 oz scallops and 1 tbsp parmesan

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Step-By-Step Instructions:

  1. Using a vegetable peeler, slice zucchini and carrots into thin “ribbons” and set aside. NOTE: If you have a spiralizer, you can use that to cut the zucchini into carrots.
  2. In a large skillet, heat 1 tbsp olive oil over medium-high heat. Add scallops to pan and sear for 3-5 minutes; then flip and sear for another 2-3 minutes until cooked through and slightly browned on both sides. Remove from pan and set aside and cover to keep warm.
  3. Lower heat to medium and add remaining 1 tsp olive oil to the pan. Add garlic and shallot and saute for 2 minutes.
  4. Pour white wine in pan and scrape browned bits from the bottom of the pan to deglaze it. Let wine simmer for 3 minutes until reduced by half, then add margarine and pepper. Add vegetable ribbons to wine sauce to coat. Cover pan and allow vegetables to cook for 5 minutes.
  5. To serve, place 1 cup of vegetables in a bowl with about 3 oz scallops; then top with 1 tbsp Parmesan cheese.
Seafood
Dinner
Gluten-Free
Main Dish
Vegetarian
Foodie
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Nutrition facts

5 Servings



  • Serving Size

    1 cup vegetables with 3 oz scallops and 1 tbsp parmesan


  • Amount per serving



    Calories





    180

  • % Daily value*

  • Total Fat
    7g

    9%

    • Saturated Fat
      1.8g

      9%
    • Trans Fats
      0g

  • Cholesterol
    25mg

    8%

  • Sodium
    270mg

    12%

  • Total Carbohydrate
    12g

    4%

    • Dietary Fiber
      2g

      7%
    • Total Sugars
      4g

  • Protein
    15g

  • Potassium
    550mg
    12%

Ingredients

medium zucchini (about 6 oz each)
2

medium carrots
4

olive oil (divided use)
1 tbsp plus 1 tsp

scallops*
1 lbs

garlic (minced)
2 clove

shallot (thinly sliced)
1

white wine
1 cup

trans-fat-free margarine
2 tsp

fresh ground black pepper
to taste

freshly grated parmesan cheese
5 tbsp

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