Sounds fancy, but really, this dish took all of 20 minutes total to make and only a handful of ingredients. Let’s talk about scallops – not everyone likes scallops but if you are a seafood eater I urge you to explore them for a couple of reasons. They are high in protein and low in calories and fat. For every 100 grams of scallops you’ll get roughly 100 calories and 20 grams of protein. Scallops also contain vitamin A, B-12 and D, as well as a small amount of folate. So these delicious little mollusks are a great way to bulk up a meal with protein but still eat light.
Let’s move on to the Brussels sprouts. I know, I know…. you hate Brussels sprouts. Just give this a chance and perhaps I can change your mind. I happen to love them, and always have but they are really quite good prepared this way. But before I show you how to make them, I do want to mention why you might want to add them to your diet once in a while. Leafy green veggies are a known to aid in the prevention of disease and cancer, but these in particular are loaded with Vitamin C! Just 4 of these little sprouts provide you with 120% of your Daily Value. These babies are also really high in Vitamin K which is essential for bone health and prevention of osteoporosis. Health lesson over, let’s show you how to make this dish:
Ingredients for Scallops:
- 3-6 Large Sea Scallops*
- 2 Tsp Olive Oil
- 1/4 of a lemon
Ingredients for Sprouts:
- 2 Cups fresh Brussels sprouts (you can buy these loose at the grocery store)
- 1 Tbsp Olive Oil
- Salt and pepper
Ingredients for glaze:
- 1 Tsp honey
- 1 Tsp Dijon Mustard
- 1/4 Tsp Cayenne Pepper
- Black pepper
Preheat oven to 375 degrees. Rinse and pat dry all the sprouts and remove any loose leaves and stems. Cut each one in half length-wise. Arrange on a baking sheet, drizzle with olive oil, salt and pepper. Toss it all around so evenly coated. Bake at 375 degrees for about 12 minutes or until they start to look crispy. Test one to make sure they’re tender. While they are cooking… Thaw and rinse your sea scallops and pat dry. Heat oil in a medium pan, add a squeeze of lemon, (Or used lemon infused olive oil!), they lay each scallop in the pan to sear it. Scallops cook quickly so keep a close eye. As soon as they start to turn a golden brown color, flip with tongs and sear the other side. This process should only take 3-5 minutes tops. Remove from pan and set aside. Remove your sprouts from the oven and get ready to assemble your plate.
For the glaze, I use this really easy method for adding a sweet savory flavor to basic dishes and it pairs really nicely with the sprouts, making it feel more indulgent than it really is. In a small bowl, whisk together honey, Dijon mustard, cayenne pepper and black pepper until blended well. Should have the consistency of light syrup.
Assemble your plate with scallops and sprouts, drizzle glaze over sprouts and enjoy your quasi-gourmet meal. This whole dish is about 300 calories, 26 grams of protein and 12 grams of carbohydrates. (For 3-4 scallops, 1 Cup of sprouts and the glaze).
*I buy Sea Scallops frozen and they are just as good, just be sure to thaw them gently.