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Sea Scallops with Broccoli Rice

Sea Scallops with Broccoli Rice

Nutrition Facts
  • cal. (kcal) 501
Sea Scallops with Broccoli Rice
  • Makes: 4 servings
  • Prep: 15 mins
  • Cook: 31 mins
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Ingredients

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  • 4 tablespoons unsalted butter
  • 1/3 cup finely chopped onion
  • 2 cloves garlic, minced
  • 1 cup Arborio rice
  • 1/2 plus 1/8 tsp salt
  • 1/4 teaspoon freshly ground black pepper
  • 3 cups small broccoli florets
  • 1 pound large sea scallops (about 16)
  • 1/2 cup grated Parmesan
  • 2 tablespoons chopped flat-leaf parsley

Directions

  1. In a large, lidded pot, heat 2 tbsp butter over medium. Add onion and cook 3 minutes. Stir in garlic and cook 2 minutes. Add rice and cook 1 minute, stirring to coat with butter.
  2. Add 3 cups water, 1/2 tsp salt and 1/8 tsp pepper. Cover and simmer over medium-low for 15 minutes.
  3. Uncover, stir and add broccoli florets. Partially cover and cook 10 minutes.
  4. Meanwhile, in a large stainless skillet, melt 2 tbsp butter over medium-high. Pat scallops dry with paper towels and season with 1/8 tsp each salt and pepper. Cook 2 minutes, flip and cook 1 to 2 minutes.
  5. Stir Parmesan into rice mixture. Divide among 4 shallow bowls and top each with 4 scallops. Sprinkle with parsley and serve.

Note

  • If fresh scallops are unavailable, look for bags of individually frozen ones; just thaw completely. Before seasoning scallops, locate and remove the small, tough muscle that might still be attached to one side.

Nutrition Information for Sea Scallops with Broccoli Rice

Servings Per Recipe: 4
PER SERVING: 501 cal., 16 g total fat (8 g sat. fat), 817 mg sodium, 46 g carb. (3 g fiber, 1 g sugars), 46 g pro.