Dive into a culinary journey that marries divine taste with health, by making our “Pan-Seared Scallops with Quinoa Salad”. This mouth-watering dish is a medley of delicate scallops sitting atop a vibrant salad of protein-packed quinoa, fresh vegetables, and a sprightly citrus dressing. More than a just meal, this heart-healthy dish is a treasure trove of wholesome nutrients that will leave you satiated and your heart smiling!
Ingredients List
For this vibrant dish, you will need:
- 12 large scallops
- 2 cups of cooked quinoa
- 1 cup of cherry tomatoes, halved
- 1 cup of chopped cucumber
- 1/4 cup of diced red onions
- 2 cups of baby spinach
- 2 tablespoons of olive oil
- For the dressing: juice of 1 lemon, 3 tablespoons of extra virgin olive oil, salt & pepper to taste
For those with dietary restrictions, you can substitute scallops with tofu or grilled chicken, and quinoa can be replaced with bulgur or brown rice.
Instructions
1. Begin by preparing the quinoa salad. In a large bowl, combine the cooked quinoa, cherry tomatoes, cucumber, red onions, and baby spinach. Toss together until thoroughly mixed.
2. Prepare your dressing by whisking together lemon juice, olive oil, salt, and pepper in a small bowl. Pour the dressing over the quinoa salad and give it a good mix.
3. It’s now time to pan-sear your scallops. Heat a pan over high heat and add olive oil. Once the oil is hot, carefully place the scallops in the pan and sear for about 1-2 minutes on each side until they have a nice golden crust.
4. Serve the scallops over a bed of the quinoa salad, and your heart-healthy meal is ready!
Cooking Time & Servings
Total cooking time for this pan-seared scallops with quinoa salad is about 30 minutes, perfect for a healthy weeknight meal. This recipe will serve 4.
Nutritional Information
This delicious scallop and quinoa salad isn’t just a feast for your tastebuds but offers an abundance of essential nutrients, including CoQ10, that boosts heart health. Here’s a nutritional breakdown of the dish:
| Nutrient | Value Per Serving |
|---|---|
| Calories | 400 |
| Fat | 20 g |
| Carbohydrates | 25 g |
| Protein | 30 g |
| CoQ10 | 1.9 mg |
Tips and Tricks
1. Always rinse quinoa thoroughly to remove its natural coating, saponin, which can make it taste bitter.
2. For an extra protein punch, top your salad with sliced almonds or feta cheese.
3. If scallops are not available, feel free to substitute them with shrimp or salmon.
To wrap it up,
we hope you are excited to try out this heart-healthy Pan-Seared Scallops with Quinoa Salad. We would love to hear about your cooking experience and how you enjoyed the dish. Feel free to share your thoughts or ask any questions in the comments section below!
Frequently Asked Questions
1. Can I make the salad in advance? – Yes, you can make the salad a day in advance, but add the dressing just before serving.
2. How to know when the scallops are perfectly cooked? – Scallops are done when they have a golden crust and are opaque in the middle.
3. Are scallops heart-healthy? – Absolutely! They are low in fat and high in protein and help maintain heart health.
4. Can I use a different grain in this salad? – Yes, you can. Feel free to substitute quinoa with bulgur, brown rice, or couscous.
5. Which fruits can be added to this salad? – Blueberries, mandarin oranges, or strawberries will make lovely additions to this salad.
