Drjanediet.co.uk Gingered Scallops with Rice-Under 200 Calories

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-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

Prep

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.

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