Scallops Saute Recipe


Difficulty LevelEasyHealth IndexHealthy
MethodMain Ingredient
Interest Group


 Vegetable cooking spray1 Tablespoon
 Reduced-calorie margarine2 Tablespoon
 Sugar snap peas1 Pound
 Diagonally sliced celery2 1⁄2 Cup (40 tbs)
 Fresh sea scallops1 Pound
 Dry white wine1⁄4 Cup (4 tbs)
 Lemon juice3 Tablespoon
 Dried dill weed1⁄2 Teaspoon
 Ground pepper1⁄2 Teaspoon
 Chopped parsley2 Tablespoon

Nutrition Facts

Serving size

Calories 460 Calories from Fat 102

% Daily Value*

Total Fat 11 g17.5%

Saturated Fat 1.7 g8.4%

Trans Fat 0 g

Cholesterol 78.8 mg

Sodium 615.5 mg25.6%

Total Carbohydrates 38 g12.6%

Dietary Fiber 9.4 g37.5%

Sugars 13.4 g

Protein 47 g93.1%

Vitamin A 92.6% Vitamin C 297.9%

Calcium 26.7% Iron 42.8%

*Based on a 2000 Calorie diet


1. Coat a large nonstick skillet with cooking spray; add margarine. Place over medium-high heat until margarine melts. Add peas and celery; saute 3 to 4 minutes or until crisp-tender. Remove vegetables from skillet, using a slotted spoon; set aside.
2. Add scallops and next 4 ingredients to skillet; bring to a boil. Cover, reduce heat, and simmer 5 to 6 minutes or until scallops are opaque.
3. Add vegetables, and cook just until thoroughly heated. Sprinkle with chopped parsley, and serve with a slotted spoon.