The Modern-Day Meat & Potatoes

Seared Scallops with Cauliflower Puree

(Modified recipe from MyRecipes.com)

Yield: 4 Servings (4 scallops, 1/2 cup puree)

What You Need:

2 cups chopped cauliflower florets
1 cup cubed peeled Yukon gold potato
1 cup water
1/2 cup fat-free, lower-sodium chicken broth
1 tablespoon olive oil
1 1/2 pounds sea scallops
1 teaspoon kosher salt, divided
1/2 teaspoon coarsely ground black pepper
3/4 tablespoons unsalted butter
1/8 teaspoon crushed red pepper


What You Do:

1. Bring first 4 ingredients to a boil, reduce heat and simmer for 6 minutes. Once potatoes are tender, remove pot from heat and let sit, uncovered, for 10 minutes.
2. Heat olive oil in a non-stick pan on medium heat until pan is very hot.
3. Pat scallops dry with paper towel and season with salt and pepper. Add scallops to pan; let cook for 3 minutes on each side, letting them brown on both sides. Remove scallops from heat.
4. Pour cauliflower and potato mix into food processor. Add butter, salt, pepper and red pepper flakes. Blend until smooth. Season again to taste.

There is absolutely no reason to fear scallops any longer! Like many, I used to shy away from cooking seafood especially these little guys. Not only are scallops a different way to pack protein into your diet, but they are low in calorie content and cook extremely quickly. This recipe is a healthy version of the good 'ole meat and potatoes dish our parents used to eat. By using cauliflower as the "starch" in this dish, you are cutting calories once again and sneaking in your veggies all at the same time. I found myself adding more salt than the recipe called for as well as more red pepper flakes to spice things up a little more, but it's really up to you. 

Nutritional Content:

1 Serving: Calories: 232; Fat: 8.9g; Saturated fat: 3.1g; Protein: 23.8g; Carbohydrate: 13g

Fiber: 2g; Cholesterol: 54mg; Iron: 1.1mg; Sodium: 632mg; Calcium: 46mg