-Under 200 Calories
Gingered Scallops with Rice
A nice simple yet tasty and healthy dish, scallops are a great versatile fish to have in the freezer, this quick to cook dish is great if you have some unexpected visitors for dinner.
Ingredients: Serves two
- 100g white rice uncooked
- 1 tablespoon vegetable or olive oil
- 4- 6 king scallops, fresh or defrosted frozen
- 1 teaspoon grated ginger
- Pinch of ground sea salt
- Pinch of freshly ground black pepper
- 2-3 shallots, finely chopped
- ½ clove garlic, crushed
- 2 tablespoons lemon juice
- 1 tablespoon honey
- 1 teaspoon light soy sauce
Cook the rice according to the instructions. While the rice cooks season the scallops with the salt and pepper. In a lightly oiled frying pan or griddle cook the scallops, cook for 2 minutes on each side on a medium heat until golden browned, do not overdo them they should be cooked, but tender. Remove scallops from pan keeping them warm in a low heat oven or with some kitchen foil, placed just over the top.
Add a little more oil to the pan and add the garlic, shallots, lemon juice, grated ginger, honey and soy sauce cook for 1-2 minutes. Add the cooked scallops, mix well for a further minute. Serve the scallops on a bed of rice with the ginger sauce over them with a simple side salad.