Sea Scallops With Red Peppers and Tomatoes

Ingredients

• 1 ½ pounds sea scallops
• ¼ cup milk
• Salt and freshly ground pepper to taste
• Flour for dredging
• 4 tablespoons olive oil
• 1 sweet red pepper, cored, seeded and cut into 1/4-inch pieces
• 1 cup ripe plum tomatoes, seeded, peeled and cut into 1/2-inch cubes
• 2 tablespoons finely chopped shallots
• 1 teaspoon finely chopped garlic
• 1 tablespoon fresh lemon juice
• 4 tablespoons coarsely chopped parsley

• Nutritional Information

  • Nutritional analysis per serving (4 servings)

    268 calories; 15 grams fat; 2 grams saturated fat; 0 grams trans fat; 10 grams monounsaturated fat; 1 gram polyunsaturated fat; 10 grams carbohydrates; 1 gram dietary fiber; 3 grams sugars; 21 grams protein; 42 milligrams cholesterol; 679 milligrams sodium

  Note: Nutrient information is not available for all ingredients. Amount is based on available data.
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4 servings

Preparation

1. Cut the scallops crosswise if they are more than 1 1/4 inches across.
2. Place the scallops in a mixing bowl and add the milk, salt and pepper. Set aside. Place the flour in a flat dish and set it aside.
3. Heat 2 tablespoons of the oil in a nonstick skillet over medium-high heat. Add the red pepper, tomatoes, salt and pepper. Cook and stir until wilted. This should take a few minutes.
4. Drain the scallops and dredge them in the flour. Shake off the excess.
5. Meanwhile, heat the remaining oil over high heat in a nonstick skillet large enough to hold the scallops in one layer. If the skillet cannot accommodate all the scallops, cook them in two batches. Add the scallops and cook, stirring, until golden brown. Do not overcook.
6. Add the shallots, garlic and lemon juice, shaking the pan. Cook about 30 seconds. Add the pepper and tomato mixture and stir and toss well for about 2 minutes. Add the parsley and serve immediately with rice Creole (see recipe).

20 minutes