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3-Minute “Healthy Sautéed” Scallops

by | Feb 12, 2015 | Brain Health Recipes, Entreés, Nutrition, Pescetarian, Side Dishes | 1 comment

Warm and Savory Scallops

While I’ve made my support for salmon very clear, what other types of seafood are great for brain and body health? One of my personal favorites for their taste and nutritional benefits, are scallops. Scallops are an excellent source of vitamin B12 and omega-3’s, helping to lower your risk of stroke and heart attack and keep your brain in tip-top shape!

As a delicate shellfish, I have found that scallops can be best prepared using the “healthy sauté” method. This method gives them great flavor without the use of heated fats or oils. Scallops cook quickly, and if overcooked become tough, dry and lose their flavor. To prevent overcooking, I highly recommend using a timer, and since scallops cook in just 3 to 5 minutes (depending on size), it is important to begin timing as soon as you place them into the skillet. Try the recipe below to get your scallops cooked to perfection!

3-Minute “Healthy Sautéed” Scallops

Course: Lunch, Main Dish, Side Dish
Calories: 175kcal

Ingredients

  • 1/2 lb Bay scallops or Sea scallops
  • 1 tbs low-sodium chicken or vegetable broth
  • 2 medium cloves garlic
  • 2 tbs olive oil extra virgin
  • 1 tbs fresh lemon juice
  • sea salt and pepper to taste

Instructions

  • Chop garlic and let sit for 5 minutes. Why? See tip below.
  • Heat 1 TBS broth over medium heat in a stainless steel skillet.
  • When broth begins to steam, add Scallops and garlic and sauté for 2 minutes stirring frequently.After 2 minutes, turn Scallops over and let cook on the side for 1 minute.Scallops cook very quickly, so watch your cooking time.Overcooked Scallops become tough (if you are using larger Sea Scallops, you will need to cook for 1-2 minutes longer
  • Dress with extra virgin olive oil, lemon juice, garlic and salt and pepper to taste.

Nutrition

Serving: 113.3981g | Calories: 175kcal

TIP: To get the most health benefits from garlic, let it sit for a minimum of 5 minutes after cutting and before eating or cooking. Waiting 5-10 minutes allows the powerful health-promoting allicin to form. If you do not let it sit, allicin is never formed, so it is always worth the wait!

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Dr. Diane® Roberts Stoler, Ed.D.
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