Scallops Provencale Recipe
Healthy Fish/Seafood Recipe
Ingredients:
1 pound scallops
1/4 cup milk
Salt and pepper
1/3 cup all-purpose flour
2 tablespoons olive oil
2 cups Italian tomatoes, drained and chopped
2 tablespoons chopped fresh basil
2 teaspoons butter
1 tablespoon finely chopped garlic
2 tablespoons finely chopped parsley
Directions:
Place the scallops in milk and season with salt and pepper; set aside. Heat 1 tablespoon of the olive oil in medium skillet, add tomatoes and season with salt and pepper. Heat to boiling and cook 5 minutes. Add basil and remove from heat. Heat the other tablespoon of olive oil in a large skillet. Remove scallops from the milk and dredge in flour. Add scallops to the hot oil and cook about 5 minutes or until golden brown on one side; turn and cook 5 minutes more. Heat tomato sauce and spoon onto a serving dish. Wipe out skillet.
Heat the butter in the skillet and cook, swirling the pan over medium heat until butter is golden. Add garlic and immediately remove from heat. Pour over scallops and garnish with parsley. Recipe makes 4 servings of Scallops Provencale.
Nutrients per serving: 300 calories, 32 grams protein, 15 grams carbohydrate, 2 grams fiber, 11 grams fat, 2 grams saturated fat, 80 milligrams cholesterol, 371 mg. sodium.
See also:
Breaded Scallops
Scallop Kabobs
Low Calorie Scallops and Portobello Mushrooms
