Bay Scallops with Artichokes and Tomatoes
Preparation Time: 6 minutes
Cook Time: 6 minutes
Total Time: 12 minutes
Servings: 4
Description
This quick and easy recipe for Bay Scallops with Artichokes and Tomatoes is the perfect choice for a healthy, light meal that doesn’t compromise on flavor. The combination of succulent bay scallops, tender artichokes, and sweet cherry tomatoes creates a satisfying dish that is not only flavorful but also low in cholesterol and rich in protein. Whether you’re looking for a fresh dinner option for the summer or a light lunch, this dish fits the bill. Plus, it’s incredibly versatile—swap fresh tomatoes for canned diced tomatoes and fresh artichokes for canned artichoke hearts to make the recipe even easier!
Ingredients
| Ingredient | Quantity |
|---|---|
| Bay scallops | 1 lb |
| Green onion, chopped | 1/4 cup |
| Salt | 1/4 tsp |
| White pepper | 1/8 tsp |
| Garlic, minced | 1 clove |
| Frozen artichoke hearts | 1 cup |
| Cherry tomatoes, halved | 1 cup |
| Fresh spinach | 1 cup |
| Romaine lettuce, shredded | 1 cup |
| Lemon juice | 1 tbsp |
Nutritional Information (per serving)
| Nutrient | Amount |
|---|---|
| Calories | 137 kcal |
| Total Fat | 1.3 g |
| Saturated Fat | 0.2 g |
| Cholesterol | 37.5 mg |
| Sodium | 367.3 mg |
| Carbohydrates | 10.4 g |
| Fiber | 3.3 g |
| Sugar | 1.3 g |
| Protein | 21.5 g |
Instructions
-
Cook the scallops:
In a large skillet, heat a drizzle of olive oil over medium-high heat. Add the bay scallops, chopped green onion, salt, white pepper, and minced garlic. Sauté the mixture for about 4 minutes, stirring frequently, until the scallops turn white and are fully cooked. -
Add the artichokes, tomatoes, and spinach:
Stir in the frozen artichoke hearts, halved cherry tomatoes, and fresh spinach. Continue to cook, stirring occasionally, until the tomatoes are heated through and the spinach has wilted, about 2-3 minutes. If there’s any excess liquid, drain it off. -
Finish with lemon juice:
Once the vegetables are ready, sprinkle everything with fresh lemon juice for a bright, zesty finish. -
Serve:
This dish pairs wonderfully with a light side of angel hair pasta or can be enjoyed over a bed of fresh greens like romaine lettuce for a heartier, low-carb meal.
Expert Tip: For an extra burst of flavor, you can top this dish with a sprinkle of fresh herbs such as parsley or basil. The sweetness of the tomatoes and the savory scallops are a match made in heaven, and the addition of artichokes and spinach makes this dish both nutritious and delicious.
Rating and Reviews
Aggregated Rating: 4.5/5
Review Count: 7
Dietary Notes
This dish is:
- Lactose-Free
- Low Cholesterol
- Low in Fat
- Packed with Protein
- Perfect for a Healthy, Summer Meal
Enjoy this simple yet elegant dish for a quick meal that will leave you feeling satisfied and nourished. Whether you’re cooking for a weeknight dinner or a special occasion, Bay Scallops with Artichokes and Tomatoes will become your go-to healthy recipe.
