Seared Sea Scallops With Lemongrass Sauce and Basil, Mint
and Cilantro Salad

Seafood is big on benefits: It's high in protein, low in calories and bursting with flavor. Get started with these savory scallops.

Serves 8

The skinny

• 295 calories per serving
• 5.8 g fat (0.6 g saturated)
• 17.1 g carbs
• 2.6 g fiber
• 33.2 g protein

Ingredients

• Sauce
• 2 teaspoons canola oil
• 1 onion, chopped
• 6 stalks lemongrass, dry leaves removed, stems pounded; cut into 3-inch lengths
• 4 cloves garlic, finely chopped
• 3 red Thai bird chilies (found in grocery stores' Asian section), finely chopped
• 2 cups dry white wine
• 1 can (28 ounces) whole tomatoes, plus juice
• Salad
• 1/2 cup Thai basil
• 1/2 cup fresh mint
• 1/2 cup cilantro sprigs
• Juice from 1/2 lime
• 2 teaspoons canola oil
• Scallops
• 24 jumbo sea scallops
• 1 tablespoon canola oil

Preparation

Heat oil in a large, nonstick pan over low heat. Cook onion with a pinch of salt until translucent, about 12 minutes. Stir in lemongrass, garlic and chiles. Add wine. Raise heat to high, then simmer 5 minutes. Add tomatoes and juice; break apart tomatoes. Simmer until sauce thickens, about 20 minutes. Force sauce through a colander and discard solids. Season with salt and pepper.

Salad
Toss all ingredients in a bowl; season with salt and pepper.

Scallops
Season with salt and pepper. Heat a large nonstick pan over high heat 1 minute; add oil. Cook 8 scallops 1 minute; reduce heat to medium-high; cook undisturbed until golden, about 4 minutes. Turn scallops over; cook 3 minutes more. Remove from heat. Repeat twice. Divide scallops and sauce among 8 bowls and top with salad.