- Calories: 180
- Protein: 15 g
- Total Fat: 8 g
- Unsaturated Fat: 7 g
- Saturated Fat: 1 g
- Cholesterol: 25 mg
- Total Carbohydrate: 8 g
- Dietary Fiber: 1 g
- Total Sugar: 1 g
- Natural Sugar: 0 g
- Added Sugar: 1 g
- Sodium: 850 mg
This delicious dish is loaded with flavor and is a breeze to put together. Scallops are a great seafood option because not only are they a lean source of protein, but they’re also sustainable. You’ll have sauce leftover—feel free to drizzle over the scallops or use on a side of steamed sugar snap peas, bok choy or green beans. Enjoy!
- Prep time
- Total Time
- 1 pound sea scallops
- 3 tablespoons white miso (or any color miso)
- 2 tablespoons mirin (or white wine or sherry)
- 2 tablespoons rice vinegar
- 1 tablespoon grapeseed or canola oil
- 1 tablespoon sesame oil
- 1 teaspoon minced fresh ginger
- 1 teaspoon minced fresh garlic
- 2 teaspoons extra-virgin olive oil
- 1 cup sliced scallions, optional
Gently pat the scallops dry. Set aside.
Whisk miso, mirin (or sherry or wine), vinegar, canola oil, sesame oil, ginger and garlic in a medium bowl.
Add scallops and stir gently to coat. Let marinate for 5 minutes (scallops will fall apart if marinated longer). Using a slotted spoon, remove the scallops, reserving the leftover marinade in the bowl.
Liberally coat a large skillet with olive oil spray and warm over medium-high heat. When pan is hot and oil is bubbling, add scallops and cook about 3 minutes per side, until golden brown. Transfer to a plate and cover to keep warm.
Reapply cooking spray and add the reserved marinade to the pan. Cook over medium-high heat until it becomes slightly thickened and brown, about 1 minute. Drizzle the tasty extra sauce over the scallops or toss with steamed green beans or sugar snap peas for a perfect side accompaniment. Garnish with optional scallions or chives.
Nutrition analysis courtesy of Genesis® R&D