Kelleybee’s Low-Fat Scallops over Linguine
Cook Time: 30 minutes
Prep Time: 5 minutes
Total Time: 35 minutes
Description:
Indulge in the delightful flavors of scallops with this low-fat recipe designed for those who appreciate seafood without the guilt. With just 2 tablespoons of fat spread across six servings, this dish offers a savory experience that is light yet satisfying. The combination of bay and sea scallops, fresh garlic, zesty lemon, and aromatic herbs creates a deliciously balanced meal, perfect for any occasion. Pair it with al dente linguine for a truly enjoyable dining experience that fits seamlessly into a healthy lifestyle.
Recipe Category: Low Cholesterol
Keywords: Healthy, Quick Meals, Seafood
Ingredients
| Ingredient | Quantity |
|---|---|
| Bay scallops | 1 pound |
| Sea scallops | 1 pound |
| Butter | 1 tablespoon |
| Extra virgin olive oil | 6 tablespoons |
| Garlic cloves | 4, minced |
| Lemon juice | 2/3 cup |
| Fat-free chicken broth | 1 cup |
| Fresh parsley | 3/4 cup, chopped |
| Green onion | 1, sliced |
| Dried dill | 12 teaspoons |
| Linguine | 12 ounces |
Nutritional Information (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | 494.8 |
| Total Fat | 8.7 g |
| Saturated Fat | 2.6 g |
| Cholesterol | 45.1 mg |
| Sodium | 463.1 mg |
| Total Carbohydrates | 71.3 g |
| Dietary Fiber | 3.7 g |
| Sugars | 2.5 g |
| Protein | 31.6 g |
Instructions
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Cook the Linguine: Begin by preparing the linguine according to the package instructions. Ensure it is cooked al dente, then drain and set aside.
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Sauté the Aromatics: In a large skillet or sauté pan, heat the butter and extra virgin olive oil over medium heat until melted and well combined.
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Add Garlic: Once the butter and oil mixture is hot, add the minced garlic, stirring continuously for a few seconds until fragrant. Be careful not to let it brown.
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Cook the Scallops: Immediately add both the bay and sea scallops to the skillet. Stir constantly for about 2 minutes or until the scallops become opaque, indicating they are cooked through.
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Remove Scallops: Carefully remove the scallops from the skillet, setting them aside in a warm bowl while retaining the delicious juices in the skillet.
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Prepare the Sauce: In the same skillet, add the lemon juice and fat-free chicken broth. Bring the mixture to a boil and let it simmer, allowing the liquid to reduce for about 8 to 10 minutes until it thickens slightly.
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Incorporate Fresh Ingredients: Once the liquid is reduced, add the sliced green onion, chopped parsley, and dried dill to the skillet. Lower the heat and let it simmer uncovered for approximately 1 minute to blend the flavors.
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Reintroduce the Scallops: Return the cooked scallops to the skillet, tossing gently to coat them in the sauce. Heat through for an additional minute.
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Serve the Dish: To serve, plate the cooked linguine and generously pour the scallop mixture along with all the flavorful juices over the top.
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Final Touches: For an optional finish, add freshly ground black pepper to taste. You may also garnish with freshly grated Romano cheese if desired; however, keep in mind this will add a bit more fat to the dish.
Enjoy Your Meal!
This low-fat scallops over linguine dish not only satisfies your cravings for a rich seafood experience but also keeps your health goals in check. Perfect for a quick weeknight dinner or an elegant gathering, it’s sure to impress while promoting a nutritious lifestyle.
