Creamy Scallop & Pea Fettuccine

By joanmarie

This rich pasta dish is full of sweet seared scallops and plump peas. Low-fat milk and flour thicken the sauce, giving it creamy texture without the extra calories and fat found in traditional cream sauces. Serve with a small Caesar salad on the side.

Ingredients

• 8 ounces whole-wheat fettuccine
• 1 pound large dry sea scallops, (see Note)
• 1/4 teaspoon salt, divided
• 1 tablespoon extra-virgin olive oil
• 1 8-ounce bottle clam juice, (see Tip)
• 1 cup low-fat milk
• 3 tablespoons all-purpose flour
• 1/4 teaspoon ground white pepper
• 3 cups frozen peas, thawed
• 3/4 cup finely shredded Romano cheese, divided
• 1/3 cup chopped fresh chives
• 1/2 teaspoon freshly grated lemon zest
• 1 teaspoon lemon juice

Details

Preparation time 20mins
Cooking time 40mins
Adapted from EVERYDAYHEALTH.COM

Preparation

Step 1

1. Bring a large pot of water to a boil. Cook fettuccine until just tender, 8 to 10 minutes or according to package instructions. Drain.

2. Meanwhile, pat scallops dry and sprinkle with 1/8 teaspoon salt. Heat oil in a large nonstick skillet over medium-high heat. Add the scallops and cook until golden brown, 2 to 3 minutes per side. Transfer to a plate.

3. Add clam juice to the pan. Whisk milk, flour, white pepper and the remaining 1/8 teaspoon salt in a medium bowl until smooth. Whisk the milk mixture into the clam juice.

4. Bring the mixture to a simmer, stirring constantly. Continue stirring until thickened, 1 to 2 minutes.

5. Return the scallops and any accumulated juices to the pan along with peas and return to a simmer.

6.Stir in the fettuccine, 1/2 cup Romano cheese, chives, lemon zest and juice until combined. Serve with the remaining cheese sprinkled on top.

TIPS & NOTES

Note: Be sure to buy “dry” sea scallops (scallops that have not been treated with sodium tripolyphosphate, or STP). Scallops that have been treated with STP (“wet” scallops) have been subjected to a chemical bath and are not only mushy and less flavorful, but will not brown properly.
Tip: Some bottled clam juices are very high in sodium, so salt the recipe accordingly. We like the Bar Harbor brand (120 mg sodium per 2-ounce serving). Look for it in the canned-fish section or the seafood department of your supermarket.

NUTRITION
Per serving: 399 calories; 7 g fat (3 g sat, 3 g mono); 38 mg cholesterol; 54 g carbohydrates; 31 g protein; 9 g fiber; 618 mg sodium; 492 mg potassium.