Seared Scallops with Broccoli and White Beans Recipe

Looking for an easy Seared Scallops with Broccoli and White Beans recipe? Learn how to make Seared Scallops with Broccoli and White Beans using healthy ingredients.


Submitted by lrtward

Makes 4 servings



The flavors of this dish are simple but superb. To get the best sear on your scallops, be sure to have your pan very hot and make sure the scallops are as dry as possible.

Recipe Ingredients for Seared Scallops with Broccoli and White Beans

16 oz Broccoli
1 tbsp Extra Virgin Olive Oil
4 clove Garlic
0.5 tsp Salt, Table
0.13 tsp Red Pepper
15 oz Cannellini Beans
16 oz Sea Scallops
1 tbsp Lemon Juice, Canned Or Bottled

Recipe Directions for Seared Scallops with Broccoli and White Beans

  1. Rinse the broccoli rabe well and leave water clinging to the leaves. Set aside.

  2. Heat 1 teaspoon oil in a large skillet over medium-high heat. Add garlic and cook, stirring, until it turns golden, 2 to 3 minutes. Stir in crushed red pepper, then immediately stir in broccoli rabe and teaspoon salt. Cover the pan, lower the heat to medium-low, and cook, stirring frequently, until broccoli rabe is tender, 8 to 10 minutes; add water a tablespoon at a time if the pan becomes dry. Stir in beans and cook until heated through, about 2 minutes more.

  3. Transfer broccoli rabe and beans to a plate and cover to keep warm. Wipe out the skillet, place it over high heat and add remaining 2 teaspoons oil. Season scallops with remaining teaspoon salt. Cook scallops until just browned, about 2 minutes per side. Squeeze lemon juice over scallops, remove them from the skillet and serve over the broccoli rabe and beans.

Categories

Main Dish

Nutrition Facts
Serving Size 344.8g
Amount Per Serving
Calories
269
Calories from Fat
44
% Daily Value*
Total Fat
4.9g
8%
Saturated Fat
0.7g
4%
Trans Fat
0.0g
Cholesterol
35mg
12%
Sodium
764mg
32%
Potassium
740mg
21%
Total Carbohydrates
27.4g
9%
Dietary Fiber
3.2g
13%
Sugars
2.1g
Protein
28.4g
Vitamin A 14% Vitamin C 178%
Calcium 15% Iron 12%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
88% confidence
B+
  Good points
  • Low in saturated fat
  • Low in sugar
  • High in phosphorus
  • Very high in vitamin C
  •   Bad points
  • High in sodium
  • Join Calorie Count - It's Easy and Free!
    CREATE FREE ACCOUNT
    Advertisement