Scallops Blanco Limón de’ Orzo

ScallopsBlancoLimondeOrzotitle

 

Light, fresh, and airy meals always make me feel great and they are perfect for the upcoming summer heat. I’ve used whole wheat orzo to keep it healthy, feel free to substitute with regular.

This is a quick dish where you can choose to simply cook the scallops with EVOO salt and pepper or to use the flour coating I’ve used below. The flour coating adds flavor and creates a nice texture.

Looking for even lighter? Try this recipe where the scallops are served on a bed of spaghetti squash.

This scallop dish pairs well with this Mediterranean Cobb Salad. For added depth of flavor use a balsamic drizzle on the scallops when you serve the dish.

 

Scallops Blanco Limón de’ Orzo

Prep Time: 10 minutes

Cook Time: 25 minutes

Ingredients

  1. 1 ½ pound Large Scallops, if frozen thaw and dry on paper towels
  2. 6 tablespoons flour
  3. 1 tablespoon garlic powder
  4. 2 teaspoons paprika
  5. 2 teaspoons cracked black pepper
  6. 1 teaspoon salt
  7. 1 cup orzo, I used whole wheat in the photo above
  8. ½ cup dry white wine
  9. 1 cup low sodium, fat free chicken broth
  10. 4 tablespoons olive oil, divided in half
  11. ½ large sweet onion, chopped
  12. 1 tablespoon minced garlic
  13. 2 tablespoons chives, chopped
  14. Juice of 1 lemon

Instructions

Place flour, garlic powder, paprika, pepper and salt in a large plastic bag or bowl. Stir to mix. Add scallops and toss to coat. Set aside.

Heat olive oil on medium heat. Once hot sauté onion and garlic for 5 minutes, or until the onion is translucent.

Add Orzo and toss to coat and toast up a bit, 2 minutes.

Add white wine and broth. Bring to a boil. Cover and reduce heat to a low simmer for 15 minutes.

Heat 2 tablespoons of olive oil in a pan on medium-high heat. Once hot add the scallops to the pan, being sure not to overcrowd (they should not touch each other). Cook in batches if needed. Cook for 3-4 minutes on each side.

All scallops are different sizes, so a good way to test to your preferred level of done-ness is to take one and cut it in half to be very sure. I also look for the amount of liquid coming from the scallops, when this starts to disappear they are usually done, you do not want to overcook.

http://keelymarie.com/2013/04/30/scallopsblancolimonorzo/

Email subscribers click here to view the recipe in full.

 

 

 

Like this post? Don’t forget to like my facebook page below!

Follow Me on Facebook

 

::: keelymarie :::

Black Sesame Sea Bass + Asian Soba Noodles

Black Sesame Sea Bass

You guys KNOW I jump on any Asian influenced  recipe, so you can imagine my excitement when I saw that our Food Matters Project recipe this week is Asian influenced. Love it!

The original Mark Bittman recipe calls for salmon, but we just haven’t jumped on that bandwagon yet. I used this as an opportunity to make one of my favorite fish, Chilean Sea Bass. I mostly followed the noodle recipe, adding yellow bell peppers.  I also made sweet and spicy edamame as a side dish, recipe to come.

This dish is delicious and it felt super light even though you area eating ‘healthier’ noodles. Perfect week day dinner.

Thanks Sara for a great pick! Head here to see the other members’ versions, some close to the original and some very creative.

Black Sesame Sea Bass + Asian Soba Noodles

Total Time: 30 minutes

Serving Size: 2-3

Ingredients

  1. Salt
  2. 2 tablespoons vegetable oil
  3. 8 ounces fish fillet, this recipe uses Chilean Sea Bass (skin removed)
  4. Black pepper
  5. 1 tablespoon minced garlic
  6. 3 tablespoons sesame seeds
  7. 1 1?2 pounds spinach, roughly chopped
  8. 1/2 large yellow bell pepper, diced
  9. 1 tablespoon soy sauce
  10. 1 teaspoon sugar
  11. 1?2 teaspoon sesame oil
  12. 8 ounces buckwheat (soba) noodles or whole wheat spaghetti

Instructions

Bring a large pot of water to a boil and salt it. Put the vegetable oil in a large, deep skillet over medium-high heat. When it’s very hot, sprinkle the sea bass on both sides with salt and pepper and sear it in the pan until nicely browned on both sides, about 6 minutes total. Remove from the pan and cut or flake it into bite-size pieces. (you need to flip and remove it gently so it doesn't break apart)

Reduce the heat under the skillet to medium. Add bell peppers and cook 5 minutes to soften. Then add the garlic and sesame seeds and cook, stirring constantly, until the garlic begins to soften and the sesame seeds turn golden, about 30 seconds. Add the spinach and cook, stirring, for another minute or 2. Add the soy sauce, sugar, sesame oil, and a splash of water and cook until the spinach is wilted, another 2 to 3 minutes. Remove from the heat.

Cook the noodles in the boiling water until they’re tender but not mushy (start tasting after 5 minutes), then drain and rinse, reserving some of the cooking water. Turn the heat under the spinach mixture to medium and add the noodles. Toss, adding enough reserved liquid to keep things moist. Taste and adjust the seasoning if necessary. Serve pasta on the side of the fish.

Notes

adapted from The Food Matters Cookbook by Mark Bittman, recipe page 239 "Sesame Noodles with Spinach and Salmon"

http://keelymarie.com/2013/01/13/black-sesame-sea-bass-asian-soba-noodles/

 

We just moved from Brickell to South Beachthen went straight to Islamorada for the weekend for my birthday and meanwhile I’m changing some things on the back end of my blog and have a broken camera… so I apologize for the lack of frequent posts! It’s totally been wild around here (even some great side projects on top of work!).  I’m praying things get a little more sane this week, but I’m not expecting it yet. Stick with me please! I’m not going anywhere. 🙂

 

Like this post? Don’t forget to like my facebook page below!

Follow Me on Facebook

 

::: keelymarie :::

 

Scallops with Edamame Pancakes & Soy Drizzling Sauce

Once in a while the Food Matters Project really opens my eyes to a new method of cooking or a new (to me) method to prepare food. This dish is one of them and I can see myself making these often when we cook Asian inspired dishes (which is all the time).

They come together easily and you could get creative with the drizzle. I added a bit of cilantro to the edamame batter for a fresh herb flavor and a couple small drops of chili oil to the drizzle to to spice it up.

Continue reading “Scallops with Edamame Pancakes & Soy Drizzling Sauce”

Greek Pasta Salad

I would eat this every single day for lunch if I had the time to chop chop chop  all the veggies twice a week. It is healthy and just filling enough to get back to your day with energy. {This dish would be nonexistent to me if Peter didn’t teach me to chop veggies super small with great German knives. He and his family are an inspiration for my cooking.}

Continue reading “Greek Pasta Salad”

Blackened Tilapia {Avocado Sauce} & Roasted Sweet Potatoes

People often ask  “how do you find time to cook these elaborate meals every night of the week?”

Well, the answer… I absolutely don’t!

On a normal week day I am working until at least 6, trying to fit in the gym/yoga/running and then cooking. By then it is pretty late we are starving.

Continue reading “Blackened Tilapia {Avocado Sauce} & Roasted Sweet Potatoes”