According to FDA tables of mercury content in different fish and seafood, scallops are one of the lowest mercury-containing seafoods. Fish and seafood are great choices for a light summer protein — and especially tasty when combined with a summer harvest of fresh vegetables. Serves: 6
Time to Table: 30 minutes
Healing Nutrient Spotlight
Excellent source of vitamin C, phosphorus, selenium
Good source of vitamin A, niacin, vitamin B-6, folate, vitamin B-12, magnesium, manganese
Ingredients*
2 T. olive oil, divided
1 T. finely chopped shallot
1 tsp. finely chopped garlic
Kernels from 2 large ears of corn
1 T. and 1 tsp. finely chopped fresh basil, divided
Sea salt and fresh ground black pepper, to taste
1/2 cup unsweetened almond milk
3/4 lb. plum tomatoes, seeded and chopped
1 T. chopped fresh parsley
30 large scallops, fresh or thawed frozen
*Select organic ingredients for optimum nutrition.
Preparation
Heat one tablespoon of olive oil in a stainless steel skillet over medium heat. Add shallot and garlic and cook until translucent. Add corn, one teaspoon of basil, sea salt and pepper to taste. Cook until corn is lightly browned — about 4 to 5 minutes — then stir in almond milk and remove from heat. Puree corn mixture in a food processor then force the puree through a fine sieve into a small saucepan, discarding the solids. Keep sauce warm over low heat.
In a separate bowl, toss together tomatoes, parsley, and one tablespoon basil. Season to taste with sea salt and pepper. Pat scallops dry, season to taste, and sauté in skillet over medium heat in the remaining tablespoon olive oil. Turn once, and cook for 4 to 5 minutes until golden brown. To serve, place about two tablespoons of corn sauce in the center of each plate. Top with five scallops. Spoon fresh tomato sauce over scallops.
Nutrition
165 calories, 15 g protein, 6 g total fat, 1 g saturated fat, 4 g monounsaturated fat, 1 g polyunsaturated fat, 25 mg cholesterol, 15 g carbohydrate, 2 g fiber, 2 g sugar, 500 IU vitamin A, 2 mg niacin,.14 mg thiamin, .6 mg pantothenic acid, .2 mg vitamin B-6, 1.2 mcg vitamin B-12, 45 mcg folate, 20 mg vitamin C, 3 IU vitamin E, 335 mg sodium, 40 mg calcium, 70 mg magnesium, 525 mg potassium, 1 mg iron, .2 mg manganese, 20 mcg selenium, 1 mg zinc
Source: adapted from Cooking in Style, by Costco.
Recipe by Laura B. LaValle, RD, LD
[Laura B. LaValle, RD, LD is presently the director of dietetics nutrition at LaValle Metabolic Institute (formerly part of Living Longer Institute). She offers personal nutritional counseling at LMI for clients who need help with their diet in relation to illness or disease. Laura also provides educational services in the areas of health promotion, wellness, and disease prevention.]