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Home » Scallops with Orange...

  RECIPE - SCALLOPS WITH ORANGE SAUCE

Written by Celeste Jarabese on Wednesday 01 February, 2012.

QUICK FACTS

  PREPARATION TIME
10 min (for 4 serves)
 
  COOKING TIME
10 min (for 4 serves)
  DINNER
Seafood
  SERVES
No. of serves:   
 

SUMMARY

 

Pan-seared scallops served with sweet-tangy orange sauce. This dish is simple to make yet tastes elegant. Scallops contain a variety of nutrients that can promote your cardiovascular health, plus provide protection against colon cancer. It is also low in fat, great if you are watching your weight! 

INGREDIENTS

1.00 orange (131 g)
  orange
400 g
1 g
1 g
15 g
2.00 bulbs (11 g)
30 g
1.00 tablespoon (29 g)
  honey
1.00 tablespoon (4 g)
 

METHOD

1. Remove skin and white pith from orange using a sharp knife and discard. Hold the fruit over a bowl and cut between the membrane to release individual sections into the bowl, collecting the juice as well. Squeeze any remaining juice from the membranes into the bowl. Discard the seeds and membranes. Drain the juice into a measuring cup and add water, if necessary, to make 1/4 cup. 

2. Sprinkle both sides of scallops with salt and pepper.

3. Heat 2 teaspoons oil in a medium nonstick skillet over medium-high heat.

4. Add the scallops and cook until golden, 3 to 4 minutes per side. Transfer the scallops to a plate and cover with foil to keep warm.

5. Add the remaining 1 teaspoon oil to the pan. Add shallot and cook, stirring often, until softened, about 1 minute.

6. Add the reserved orange juice and wine and bring to a boil. Boil until reduced by half, about 3 minutes. Reduce heat to low and add honey, the orange sections and mint.

7. Return the scallops to the pan and reheat gently, turning to coat with the sauce.

8. Transfer in a serving platter.

9. Serve and enjoy.

  NUTRITIONAL PANEL
Per Serve
Energy:
701.9 kJ  (167.8 kcal)
Protein:
18.9 g
Total Fat:
4.8 g
-Saturated:
0.5 g
-Mono-Unsaturated:
2.4 g
-Poly-Unsaturated:
1.4 g
Total Carbs:
10.6 g
-Complex Carbs:
0.0 g
-Sugar:
9.2 g
Fibre:
0.9 g
Water:
116.7 mL
Alcohol:
0.7 g
Cholesterol:
51.0 mg