Seared scallops with new potatoes and field greens - Mayo Clinic
COVID-19 Advice updates and vaccine options
Find out about COVID-19, COVID-19 vaccines, and Mayo Clinic patient and visitor updates. Skip to site navigation Skip to Content This content does not have an English version. This content does not have an Arabic version. Healthy Recipes Seared scallops
Print Products and services By Mayo Clinic Staff Dietitian s tip
Frozen scallops are often treated with a sodium solution to ensure they retain their moisture when thawed, If you're concerned about salt, look for untreated scallops, which are much lower in sodium. Number of servings
Serves 4 Healthy carb Ingredients
For the dressing: 1 cup silken or soft tofu 1 teaspoon lemon zest 1 tablespoon fresh lemon juice 1 1/2 teaspoons Dijon mustard 1 clove garlic, minced 1/4 teaspoon freshly ground black pepper 2 tablespoons olive oil For the salad: 1 pound Yukon Gold or red-skinned new potatoes 1 1/4 pounds sea scallops 1/4 teaspoon freshly ground black pepper 1 tablespoon olive oil 8 cups mixed field greens such as baby lettuces, sorrel, and tatsoi 6 tablespoons chopped fresh chives Directions
For the best results, make the dressing in advance. In a blender or food processor, combine the tofu, lemon zest and juice, mustard, garlic and pepper. Process until smooth. With the motor running, slowly add the olive oil. Cover and refrigerate until needed. Put the potatoes in a saucepan, add water to cover and bring to a boil over high heat. Reduce the heat to medium and cook uncovered, until the potatoes are tender, about 15 to 20 minutes. Drain and let stand until just cool enough to handle. Cut each potato in half, or quarters if the potatoes are large. In a bowl, toss the potatoes gently with half of the dressing. Set aside and keep warm. Season the scallops with the pepper. In a large frying pan, heat the olive oil over medium-high heat. Place the scallops in the hot pan and sear on one side until golden, about 1 minute. Turn and cook on the other side until the scallops begin to turn opaque at the center, about 1 to 2 minutes longer. Remove from the heat. To serve, toss the greens with the remaining dressing and divide among individual plates. Scatter the potatoes and scallops over the greens. Sprinkle with the chives. Serve immediately. Nutritional analysis per serving
Serving size 1 4 of recipe
Total carbohydrate 27 gDietary fiber 4 gSodium 625 mgSaturated fat 2 gTotal fat 13 gTrans fat TraceCholesterol 34 mgProtein 24 gMonounsaturated fat 8 gCalories 329Added sugars 0 gTotal sugars 0 g DASH Eating Plan Servings
Fats and oils 2 Meats, poultry and fish 3 Vegetables 2.5 DASH diet: Recommended servings Sample DASH menus Mayo Clinic Healthy Weight Pyramid Servings
Protein and dairy 1 Fats 2 Vegetables 1 Carbohydrates 1.5 Diabetes Meal Plan Choices
Meat and meat substitutes 3 Fats 2 Nonstarchy vegetables 1 Starches 1.5 This recipe is one of 150 recipes collected in "The New Mayo Clinic Cookbook," published by Mayo Clinic Health Information and Oxmoor House, and winner of a James Beard award. ShareTweet Jan. 25, 2019 Advertisement
Mayo Clinic does not endorse companies or products. Advertising revenue supports our not-for-profit mission. Advertising & Sponsorship Policy Opportunities Ad Choices Mayo Clinic Press
Check out these best-sellers and special offers on books and newsletters from Mayo Clinic Press. Mayo Clinic on Incontinence - Mayo Clinic PressMayo Clinic on IncontinenceNEW – The Essential Diabetes Book - Mayo Clinic PressNEW – The Essential Diabetes BookNEW – Mayo Clinic on Hearing and Balance - Mayo Clinic PressNEW – Mayo Clinic on Hearing and BalanceFREE Mayo Clinic Diet Assessment - Mayo Clinic PressFREE Mayo Clinic Diet AssessmentMayo Clinic Health Letter - FREE book - Mayo Clinic PressMayo Clinic Health Letter - FREE book Other Topics in Patient Care & Health Info
Diseases & Conditions A-Z Symptoms A-Z Tests & Procedures A-Z Drugs & Supplements A-Z Health Books Healthy Living Program Mayo Clinic Health Letter Mayo Clinic Voice Apps . RCP-20049619 Healthy Lifestyle Healthy Recipes Seared scallops Mayo Clinic Footer
Request AppointmentSymptom CheckerGive NowContact UsAbout Mayo ClinicEmployeesSite MapAbout This Site Legal Conditions and Terms
Any use of this site constitutes your agreement to the Terms and Conditions and Privacy Policy linked below. Terms and Conditions Privacy Policy Notice of Privacy Practices Notice of Nondiscrimination Manage Cookies Advertising
Mayo Clinic is a nonprofit organization and proceeds from Web advertising help support our mission. Mayo Clinic does not endorse any of the third party products and services advertised.Advertising and sponsorship policyAdvertising and sponsorship opportunities Reprint Permissions
A single copy of these materials may be reprinted for noncommercial personal use only. "Mayo," "Mayo Clinic," "MayoClinic.org," "Mayo Clinic Healthy Living," and the triple-shield Mayo Clinic logo are trademarks of Mayo Foundation for Medical Education and Research. 1998-2022 Mayo Foundation for Medical Education and Research (MFMER). All rights reserved.