Pan-seared scallops with tomato-corn hash

By nichc

Healthy and fresh

Ingredients

• 3/4 pound jumbo sea scallops
• 1/4 teaspoon salt
• 1/4 teaspoon pepper
• 2 Tablespoons extra-virgin olive oil
• 2 scallions, chopped
• 1 clove garlic, minced
• 3/4 cup frozen corn, thawed
• 1 plum tomato, seeded and chopped
• 1/2 teaspoon balsamic vinegar
• 2 teaspoons chopped fresh cilantro
• 1 cup packed torn lettuce
• Sprinkle scallops with 1/8 salt & 1/8 pepper. Heat 1 teaspoon oil in large nonstick skillet over med-high heat. Add scallops and cook just until browned and opaque in the center, about 3 mins per side

Details

Servings 4
Adapted from weightwatchers.com

Preparation

Step 1

Heat remaining 1 teaspoon of oil in skillet over medium-high heat. Add the scallions and garlic, cook, stirring occasionally, until softened (about 3 mins). Add corn and cook, stir frequently until lightly browned (about 2 mins). Add tomatoes and cook until softened (1-2 mins). Add vinegar and cook, stir constantly until vinegar evaporates.

Remove skillet from heat, stir in cilantro and remaining salt & pepper. Divide lettuce among 4 plates then top with scallops & hash

Per serving: (2 scallops w 1/4 cup hash) 157 calories, 6g fat, 1g sat fat, 0g trans fat, 28mg Chol, 312mg sod, 13g carbs, 2g fiber, 16g protein