Scallops with Clementines and Wild Rice

Prep Time
10 mins

Cook Time
7 mins

Serves
2

INGREDIENTS

Olive oil spray

10 ounces fresh sea scallops (see tip)

Salt and pepper

3 cups frozen whole green beans (or fresh steamed)

1 cup cherry tomatoes, halved

1/4 cup sliced red onion

1 1/2 clementine oranges, peeled and split into sections

Zest and juice of 1/2 clementine orange

1 tablespoon butter

1 tablespoon whole grain mustard

1 tablespoon chopped fresh sage

1 teaspoon minced garlic

1 1/2 cups cooked wild and brown rice blend

DIRECTIONS

Spray a large nonstick skillet with olive oil spray and place over medium-high heat.

Lightly season scallops with salt and pepper and place in the hot skillet. Cook 2 minutes without moving, until browned.

Flip scallops and cook 2 minutes on the opposite side, until springy to the touch. Remove from skillet and set aside on a plate.

Reduce heat to medium and add green beans, cherry tomatoes, onion, clementine sections, zest, juice, butter, mustard, sage, and garlic. Stir until the butter has melted and a sauce begins to form over the green beans.

Cover and let cook 3 minutes, just until green beans are heated through. Season with salt and pepper to taste.

Return scallops to the pan and toss with the vegetables before serving over cooked wild and brown rice.

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Mona’s Tips: The sea scallops in this recipe are the larger scallops sold in the fresh seafood case (bay scallops are smaller). You should get about 10 in 10 ounces. Before cooking, it is best to let them sit at room temperature for 15 minutes and pat dry with paper towels.

Ingredient Insider: Scallops are more than 80 percent protein and contain only a negligible amount of fat, making them one of the best low-calorie foods around!

Calories per serving: 425 ∙ Fat: 11.5g ∙ Net Carbs: 43g ∙ Fiber: 9.5g ∙ Sugars: 12g ∙ Protein: 31g