Bay Scallops Provencal

Ingredients

• 1 tablespoon extra-virgin olive oil
• ⅓ cup finely chopped onion
• ¼ cup finely chopped fresh fennel
• 5 cloves garlic, finely chopped
• 4 plum tomatoes, peeled and very finely chopped
• ½ cup dry white wine, approximately
• Salt and freshly ground black pepper
• Pinch hot red pepper flakes
• 1 teaspoon minced fresh thyme, or 1/2 teaspoon dried
• 1 pound bay scallops
• 1 tablespoon minced fresh parsley

• Nutritional Information

  • Nutritional analysis per serving (4 servings)

    146 calories; 4 grams fat; 0 grams saturated fat; 0 grams trans fat; 2 grams monounsaturated fat; 0 grams polyunsaturated fat; 9 grams carbohydrates; 1 gram dietary fiber; 2 grams sugars; 14 grams protein; 27 milligrams cholesterol; 453 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. Heat the oil in a heavy skillet over medium heat. Add the onion and fennel and saute until it has softened and is just beginning to color. Stir in the garlic, saute until it barely turns gold, then add the tomatoes and wine.
2. Season with salt and pepper, hot pepper flakes and thyme. Lower the heat to a slow simmer and cook 15 to 20 minutes, until the tomatoes have lost their raw taste and the sauce is smooth. If the sauce thickens too much, add a little additional wine.
3. Increase the heat to medium, add the scallops and cook, stirring occasionally, until they are just barely cooked through, three to five minutes. The surface of the scallops will show some cracking. If the sauce has reduced too much, add a little more wine.
4. Check seasonings, transfer to a serving dish or four plates and serve sprinkled with parsley.