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Scallops with Capers and Tomatoes


Yield: 4 servings (serving size: 3 scallops and 1/3 cup sauce)
5 points plus

Calories: 212
Calories from fat: 21%
Fat: 5g
Saturated fat: 0.7g
Monounsaturated fat: 2.8g
Polyunsaturated fat: 0.8g
Protein: 29.1g
Carbohydrate: 6.8g
Fiber: 0.7g
Cholesterol: 56mg
Iron: 0.8mg
Sodium: 614mg
Calcium: 53mg

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  • 12 large sea scallops (about 1 1/2 pounds) $
  • Cooking spray $
  • 1 garlic clove, minced $
  • 1/2 cup dry white wine $
  • 1 tomato, seeded and diced (about 1 cup) $
  • 3 tablespoons capers, drained
  • 2 tablespoons chopped fresh basil
  • 1/4 teaspoon salt $
  • 1 tablespoon extra-virgin olive oil $



Step 1

1. Pat scallops dry with paper towels. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add scallops to pan; cook 3 minutes on each side or until done. Remove scallops from pan; keep warm.

2. Add garlic to pan; cook 15 seconds. Add wine and next 4 ingredients to pan. Spoon mixture over scallops; drizzle evenly with oil just before serving.

Always request dry-packed sea scallops. They tend to be fresher and haven't been soaked in water to increase their weight.

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