Seared Scallops with White Kidney Beans & Spinach

Nov 30, 2011 by

Seared Scallops with White Kidney Beans & Spinach

 

Cooking brings me such joy and calm. Looking at beautiful photographs of food, and envisioning how I’ll prepare it inspires me to make what I see or to do something similar. I like to use ingredients that are available to me in the moment. For this recipe, adapted from Cooking Light’s Mix & Match Low Calorie Cookbook,  I pretty much had everything available. Except the Scallops! They look tasty and I’ve read that they have a really mild flavour. So off I went to get these scallop things from the supermarket. Scallops are generally available year round – fresh or frozen.

Scallops are a great source of : Protein, Omega-3 Fatty Acids, Vitamin B12, Magnesium and Potassium. It’s good to know how what you eat benefits your body, don’t you agree?

 

Ingredients:

2 Tbsp Olive Oil, divided

1 LB Sea Scallops

1 Onion, finely chopped

2 Cloves Garlic, finely chopped

1/4 Cup Dry White Wine

1/2 Cup Low Sodium Chicken Broth

1 Can White Kidney Beans, rinsed and drained

2 Cups Baby Spinach

Salt & Pepper for seasoning

 

Preparation:

Rinse scallops well and pat dry. In a medium-sized skillet, heat olive oil over medium heat. Season with salt and pepper on both sides. Cook on both sides  for about 2 minutes or until a nice golden colour is achieved. Set aside and keep warm. You may have to do this in batches so that you don’t have too many scallops in your skillet at one time.

Using the same skillet, add the remaining oil and saute the onions for about 2 minutes. Add the garlic and combine. Add wine and cook until most of the liquid has been reduced, about 2 minutes. Add broth and beans, allow to cook for 2 minutes. Add spinach and cook for about a minute or until it wilts nicely.

Remove from heat. Add additional salt and pepper, if needed.

I can’t believe how velvety these scallops were. Very mild and almost sweet! I enjoyed this meal and I bet you will too.

 

Lyn

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12 Comments

  1. CD

    It does look delicious! Makes me wish I ate shellfish :) … I think chicken breasts would do a good job. What do you think? Are those white kidney beans like red kidney beans which would require pre-cooking? I’ve never had white kidney beans before. What I also like about this recipe is the prep time seems very short :)

  2. Glad it made you reconsider lol! Of course you could use chicken breast! Dice it, season, then sear. Use the same oil with all the flavour to do the rest! Now you’ve got me thinking…hmmm HA! I used White Kidney Beans from the can. So yes, they are just like the red.. but white! I like to cook things with short prep time. This lady is very busy! Try it with chicken and lemmie know! Post it on FB and Tag TLP :-)

  3. Saw this recipe fly by in the #HGEats chat yesterday and had to come back and take a look. When you get fresh sea scallops and cook them properly they melt in your mouth. Sounds like you got it right!

  4. This looks great! Very healthy, too. It reminds me that I need to cook scallops more often :) If only my wallet would agree…

    • Thanks Laura! When I bought them, I realized it would not be a weekly meal lol. But once in a while is just fine :-) Thank you so much for your visit and comment.

  5. What a delicious idea :) Ive just bookmarked to try out tomorrow. Thanks! Belle

  6. looks so good, never cooked scallops I really should

  7. Hi Lyn! Oh I love this kind of light dish! Scallops are one of the easy and delicious seafood to cook and I always have frozen one. It’ll be nice to use fresh one to cook this dish. Thanks for sharing!

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