Seared Scallops on a Bed of Caramelized Onions with Soy Glazed Carrots and Peppers
Category: Main Course
Serves: 4
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Ingredients
| Ingredient | Quantity |
|---|---|
| Scallops | 8 |
| Red bell peppers | 200g |
| Yellow bell peppers | 200g |
| Soy sauce | 45g |
| Baby carrots | 200g |
| Yellow onions | 200g |
| Sugar | 45g |
| Extra virgin olive oil | 60g |
| Fresh thyme | 4 sprigs |
Nutritional Information (per serving)
| Nutrient | Amount |
|---|---|
| Calories | 320 kcal |
| Protein | 28g |
| Carbohydrates | 30g |
| Fat | 12g |
| Fiber | 6g |
| Sugars | 16g |
| Sodium | 600mg |
Instructions
Step 1: Prepare the Vegetable Base
Start by preparing the vegetable bed for the scallops. Begin with the peppers β slice the red and yellow bell peppers into thin strips, making sure they are roughly the same size (around 1-2 cm wide). Remove the seeds from the inside before slicing. Then, finely slice the onions into thin rings or strips to match the pepper size.
Next, peel the baby carrots with a vegetable peeler and cut them in half lengthwise for even cooking.
Step 2: Caramelize the Vegetables
In a large pan, heat the olive oil over medium heat. Add the sliced onions and cook them for 10-12 minutes, stirring occasionally until they begin to soften and turn golden. Once they start to caramelize, add the baby carrots and bell peppers. Continue cooking for another 5-6 minutes until the vegetables are tender.
Pour in the soy sauce and stir well to combine. Let the sauce simmer for a couple of minutes to allow the flavors to meld together. Finish by adding the sugar, stirring until dissolved, and then remove the pan from the heat. Set the vegetable mixture aside.
Step 3: Sear the Scallops
In another pan, heat a small amount of olive oil over high heat. Season the scallops lightly with salt and pepper. Once the oil is hot, add the scallops and sear them for about 3-4 minutes per side, or until they are golden brown on the outside and opaque in the center. Make sure to avoid overcooking them, as they can become tough.
Step 4: Assemble the Dish
To serve, create a beautiful presentation. Use a ring mold or a simple round cutter to place the caramelized vegetable mixture onto each serving plate. Then, carefully arrange the seared scallops on top of the vegetables. You can garnish with fresh thyme for added flavor and visual appeal.
Serve immediately while hot, and enjoy the delicious contrast of sweet and savory flavors!
Tips:
- If you prefer a deeper flavor, feel free to add a dash of balsamic vinegar to the onions while caramelizing them.
- For a more fragrant dish, you can add a splash of white wine to deglaze the pan after searing the scallops, creating a light sauce.
- For a vegetarian version, you can substitute the scallops with grilled tofu or roasted mushrooms.
Enjoy this elegant dish that combines the sweetness of caramelized vegetables with the delicate, buttery taste of seared scallops. Itβs the perfect light yet satisfying main course for any occasion!
