Ww Scallop Saute Over Rice
Elevate your weeknight dinner game with this irresistible WW Scallop Sauté Over Rice recipe, a light yet indulgent dish that showcases perfectly seared scallops nestled atop fluffy brown or white rice. Featuring the bright tang of freshly squeezed lemon juice, aromatic garlic, and a rich, savory broth, this recipe delivers restaurant-quality flavors in just 25 minutes. A dash of butter adds a velvety finish to the sauce, while chopped parsley provides a fresh pop of color and herby flair. Quick, wholesome, and bursting with flavor, this low-calorie seafood dish is perfect for health-conscious foodies looking to impress with minimal effort. Tender scallops paired with a fragrant glaze and served over rice make this recipe a must-try for dinner parties or cozy meals at home.
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Recipe Information
Ingredients
- 1 pound Scallops
- 2 teaspoons Olive oil
- 2 cloves Garlic, minced
- 2 tablespoons Lemon juice, freshly squeezed
- 1 teaspoon Butter
- 0.5 cup Low-sodium chicken broth
- 2 tablespoons Fresh parsley, chopped
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper, freshly ground
- 2 cups Cooked brown or white rice
Instructions
Rinse the scallops under cold water and pat them dry with a paper towel. Season them with salt and pepper on both sides.
Heat 1 teaspoon of olive oil in a large non-stick skillet over medium-high heat.
Add half the scallops to the skillet, making sure not to overcrowd the pan. Sear for 2-3 minutes per side until they are golden brown and cooked through. Remove the scallops from the pan and set aside on a plate. Repeat with the remaining scallops, using another teaspoon of olive oil.
Reduce the heat to medium and melt 1 teaspoon of butter in the skillet. Add the minced garlic and sauté for about 30 seconds until fragrant, being careful not to burn it.
Pour in the chicken broth and lemon juice, stirring to scrape up any browned bits from the bottom of the skillet. Let the sauce simmer for 2-3 minutes until slightly reduced.
Return the scallops to the skillet, along with any accumulated juices. Spoon the sauce over the scallops to coat them evenly, then remove the skillet from the heat.
Divide the cooked rice evenly among four plates or bowls. Place the scallops over the rice and spoon the remaining sauce on top.
Garnish with freshly chopped parsley and serve immediately.
Nutrition Facts
Calories |
1229 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 36.2 g | 46% | |
| Saturated Fat | 7.6 g | 38% | |
| Polyunsaturated Fat | 3.5 g | ||
| Cholesterol | 147 mg | 49% | |
| Sodium | 2615 mg | 114% | |
| Total Carbohydrate | 135.7 g | 49% | |
| Dietary Fiber | 2.2 g | 8% | |
| Total Sugars | 1.9 g | ||
| Protein | 81.6 g | 163% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 110 mg | 8% | |
| Iron | 3.9 mg | 22% | |
| Potassium | 1448 mg | 31% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
