Fish - Italian Herbed Scallops
Source of Recipe
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Recipe Link: http://diabeticgourmet.com/recipes Fish - Italian Herbed Scallops
1 pound sea scallops
Salt and pepper to taste
2 teaspoons olive oil
3 tablespoons dry white wine or low-fat, reduced-sodium chicken broth
1/2 cup diced canned tomatoes, drained
1 tablespoon minced parsley
1 tablespoon minced basil
Sprinkle the scallops with salt and pepper. Heat the olive oil
in a nonstick pan over medium-high heat. When hot, add the scallops,
in batches if necessary, and saute on both sides for a total of
4 minutes. Remove the scallops from the pan.
Add the wine to the pan and scrape up any browned bits.
(Deglazing)
Add the
tomatoes, parsley, and basil and lower the heat, simmering for
5 minutes. Add the scallops back to the sauce and heat for 1 minute.
Yield: 4 servings
Nutritional Information Per Serving (4 ounces):
Calories: 120, Fat: 5 g, Cholesterol: 27 mg, Sodium: 195 mg,
Carbohydrate: 3 g, Dietary Fiber: 0 g, Sugars: 1 g, Protein: 14 g
Diabetic Exchanges: 2 Very Lean Meat, 1 Fat
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