I found out I liked scallops thanks to this meal. Although this is technically a “salad”, the scallops, quinoa, and snow peas combine to make a very satisfying and filling dish. If you still feel hungry 20 minutes after this, have some “dessert”, a.k.a. fresh fruit. Printable recipes are at the bottom of this recipe.
Active Time: 50 minutes
Total Time: 50 minutes
4 ounces dry sea scallops, cut into 1/2-inch pieces, or dry bay scallops
1 1/2 teaspoons reduced-sodium tamari, or soy sauce, divided
1 tablespoon plus 2 teaspoons canola oil, divided
1/2 cup whole wheat quinoa
3/4 teaspoons grated or minced garlic
1 cup water
1/4 teaspoon salt
1/3 cup trimmed and diagonally sliced snow peas, (1/2 inch thick)
2 tablespoons rice vinegar
1/2 teaspoon toasted sesame oil
1/3 cup thinly sliced scallions
2 tablespoons finely diced red bell peppers
4 teaspoons finely chopped fresh cilantro, for garnish
- Toss scallops with 1/2 teaspoon tamari (or soy sauce) in a medium bowl. Set aside.
- Place a large, high-sided skillet with a tight-fitting lid over medium heat. Add 1 teaspoon canola oil and quinoa. Cook, stirring constantly, until the quinoa begins to color, 6 to 8 minutes. Add garlic and cook, stirring, until fragrant, about 1 minute more. Add water and salt and bring to a boil. Stir once, cover and cook over medium heat until the water is absorbed, about 15 minutes. (Do not stir.) Remove from the heat and let stand, covered, for 5 minutes.
- Stir in snow peas, cover and let stand for 5 minutes more.
- Meanwhile, whisk 1 tablespoons canola oil, the remaining 1 teaspoon tamari (or soy sauce), vinegar and sesame oil in a large bowl. Add the quinoa and snow peas, scallions and bell pepper; toss to combine.
- Remove the scallops from the marinade and pat dry. Heat a large skillet over medium-high until hot enough to evaporate a drop of water upon contact. Add the remaining 1 teaspoon canola oil and cook the scallops, turning once, until golden and just firm, about 2 minutes total. Gently stir the scallops into the quinoa salad. Serve garnished with cilantro, if desired.
How It Should Look
Per serving: 326 calories; 15 g fat (1 g sat, 8 g mono); 19 mg cholesterol; 32 g carbohydrates; 16 g protein; 4 g fiber; 713 mg sodium; 511 mg potassium.