Lemony Risotto with Seared Scallops Recipe

Medically reviewed in April 2021

Scallops provide key nutrients to keep your cardiovascular system performing at its best—Vitamin B12, omega 3 fats, potassium and magnesium. Plus they're a lean source of protein.

Ingredients
3 cups water
1 tbsp vegetable base
1 tsp olive oil
1/4 lb yellow onions, diced
1 cup plus 3 tbsp Arborio rice
1 cup plus 3 tbsp canned diced tomatoes, drained
1 tsp minced garlic
3 1/2 tsp grated lemon rind
3 1/2 tsp parsley leaves, minced
3 tbsp olive oil
1 lb plus 8 oz sea scallops
Dash salt
Dash ground black pepper

Preparation (Serves 4-6)
Bring water to a boil. Stir in vegetable base until dissolved.

In a heavy-bottomed pot, heat 1 teaspoon oil over medium-low heat. Add onion and cook until translucent. Do not brown.

Stir in rice to coat with oil. Cook for 3 minutes or until opaque.

Add broth 1/2 cup at a time, and cook, stirring constantly, until rice is almost cooked through. Stir in tomato, garlic, lemon rind and parsley.

In a sauté pan, heat 3 tablespoons olive oil until very hot. Season scallops with salt and pepper. Carefully place in hot oil. Cook for 1 1/2 to 2 minutes or until a golden brown crust forms. Turn and cook for 2 to 3 minutes more.

Nutrition Facts (per serving)
Calories 292; fat 9.7g; saturated fat 1.3g; cholesterol 26mg; sodium 480mg; carbohydrate 34.5g; fiber 2.1g; protein 15.8g; calcium 114mg 

More On

Shrimp fried cauliflower rice

video

Shrimp fried cauliflower rice
Salmon with Spinach Recipe

article

Salmon with Spinach Recipe
Ingredients: 5 oz raw salmon 1 tbsp olive oil 1 tbsp fresh shallots, chopped ½ tsp dried tarragon 2 fl oz white cooking wine (optional) 1 cup spinach ...
5 Top Foods for Your Heart—Plus 1 to Avoid

slideshow

5 Top Foods for Your Heart—Plus 1 to Avoid
What's best to eat for heart health? A cardiologist weighs in.
3 ways to eat healthy on a budget

video

3 ways to eat healthy on a budget
Do farm-raised fish have higher levels of PCBs?

video

Do farm-raised fish have higher levels of PCBs?