Heart Healthy Seared Scallops and Quinoa

(5.0)
By Judy Capodanno
Published 2/7/2022
Approved for These Diets:
Heart Healthy | Gluten Free | Diabetic
Heart Healthy Seared Scallops and Quinoa
Photo Credit: Baldwin Publishing Staff Photographer

Combine sweet, tender sea scallops with cherry tomatoes and fluffy quinoa for a heart-healthy bowl of zesty flavor. A splash of citrus and chopped mint brightens the dish and makes for a fresh, tangy result.

Total Time
45 minutes
Servings
6
Calories
239

Ingredients

Recipe yields 6 servings

Helpful How-To Video

Directions

  1. Step 1

    In a medium saucepan, add water and 1/4 tsp of the salt and bring water to a boil. Add rinsed quinoa and bring to a boil. Reduce heat to a simmer and cook for about 15 minutes, or until all water is absorbed and quinoa is tender. Set aside.

  2. Step 2

    In a skillet, heat 1 tsp of the olive oil over medium heat until hot. Add onion and bell pepper and sauté for 3 minutes, or until onion is softened. Add onion and bell pepper mixture, lemon zest, lemon juice, cherry tomatoes, mint and black pepper to quinoa. Toss to combine. Keep warm.

  3. Step 3

    In a large cast-iron skillet, heat remaining 2 tsp of oil over medium-high heat. Season scallops with the remaining 1/8 tsp of salt and pepper to taste. Add scallops to skillet and cook for 3 minutes on each side, or until lightly browned. Serve with quinoa mixture.

Nutrition Facts

Serving Size:
10 scallops, 3/4 cup quinoa

239
Calories
5
g
Fat
38
mg
Cholesterol
336
mg
Sodium
24
g
Carbs
1
g
Sat. Fat
3
g
Fiber
24
g
Protein

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