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GreenLite Recipe: Pan-Roasted Scallops with Sesame Sauce

These Asian influenced scallops cook in less than 6 minutes. Serve with asparagus or green beans for a healthy, well balanced meal.

Ingredients (4 servings)

  • 24 sea scallops (about 1 pound)
  • 1 sliced green onion (white and green sections reserved separately)
  • 2 garlic cloves, minced (about 1 teaspoon)
  • 2 tablespoons low sodium soy sauce
  • 1 tablespoon rice vinegar
  • a calorie-free sweetener, the equivalent to 3 teaspoons sugar
  • 1/2 teaspoon cornstarch
  • 1 tablespoon sesame oil (in the ethnic ingredients section of your supermarket)
  • 1/8 teaspoon crushed red pepper
  • 1 teaspoon canola oil
  • 1/8 teaspoon black pepper


  • Remove scallops from the refrigerator, and bring them to room temperature (about 10 minutes). In a small mixing bowl, add the white onion pieces and the next 7 ingredients (through crushed red pepper); stir with a whisk to combine, and set aside.
  • Warm the canola oil in a large nonstick skillet over medium heat. When hot, add the scallops; sprinkle scallops with the black pepper. Cook scallops about 3 minutes on 1 side until golden brown. Using tongs, flip the scallops and cook 2-3 more minutes or until browned. Transfer scallops to a plate, and cover with foil. Keep the skillet on the heat.
  • Whisk the sauce again, and add it to the pan. Cook until the sauce boils and thickens slightly (about 45 seconds); then remove the pan from heat. Divide scallops among 4 plates, drizzle some of the hot sesame sauce over each portion, and garnish with a sprinkle of green onion pieces.

Units per serving:

  • Protein: 3
  • Carbohydrate: 0.5

Nutrition facts per serving:

  • 137 Calories (45 calories from fat)
  • Fat: 5g
  • Protein: 19g
  • Net Carbs: 4
  • Carbohydrate: 4g

Original recipe from My Recipes. A healthy adaptation by GreenLite Medicine.

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