Seared Scallops With Lemony Risotto

Scallops may sound exotic, but they're simple to make and pair well with a variety of sides.

pan-seared scallops with risotto

Scallops provide key nutrients to keep your cardiovascular system performing at its best, including vitamin B12, omega-3 fatty acids, potassium, and magnesium. Plus they're a lean source of protein, have a mild flavor, and pair well with most any side dish.

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 zest
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 zest, 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

8 tips to create mindful eating habits from the New York Times’ eat well challenge

video

8 tips to create mindful eating habits from the New York Times’ eat well challenge
After a month of the challenge, readers shared their best tips about mindful eating. Here are 8 tips to guide you there.
Loaded Roasted Potatoes

article

Loaded Roasted Potatoes
This delicious side dish is filled with healthy veggies and flavorful seasonings.
6 Lettuce-Free Recipes That Will Make You Love Salad

slideshow

6 Lettuce-Free Recipes That Will Make You Love Salad
Tired of leafy greens? These flavorful, nutritious dishes will be right up your alley.
Healthy snacks to fuel your student athlete

video

Healthy snacks to fuel your student athlete
Keep your student athlete fueled with these healthy snacks.
Plant these vegetables now if you’re planning a fall garden

video

Plant these vegetables now if you’re planning a fall garden
The key to a fall harvest is planting everything you need to by late July or early August. Watch this video for plants to add to a healthy diet.