3. Paleo Seared Scallops with Mango-Pineapple Salsa.
This fresh-looking recipe uses ghee instead of butter. Ghee is clarified butter, but it too contains saturated fats, and when consumed in large amounts, it can increase your risk of heart disease. Our recommendation for this recipe: Cut
the amount of ghee in half. You’re left with about 3/4 tablespoon of ghee, split between 2 to 3 servings, a reasonable and moderate amount.
The recipe
1 lb scallops (fresh, or frozen and thawed)
1 1/2 tbs ghee
A little salt & pepper dash of garlic powder
1 cup fresh mango - chopped small
1 cup fresh pineapple - chopped small
1 fresh avocado, diced
1 jalapeno - seeded and diced small
1/4 cup red bell pepper - diced small
1/4 cup red onion - diced small
3 tbs fresh cilantro, chopped (leaves only)
2 limes - juiced
Instructions
1. Start by making the salsa...combine all ingredients and squeeze lime juice over.
2. Next check your scallops for a small, hard flap attached along one side – if it's there, gently pull it off
3. Make sure your scallops are DRY...VERY IMPORTANT! Pat them with a paper towel to absorb moisture
4. Heat ghee in a large skillet over medium-high heat
5. Lightly season the dry scallops on one side – use a little salt and pepper, plus a touch of garlic powder
6. When the ghee is hot, place scallops in pan and cook the first side about 1 1/2 minutes - don't move them, just leave them alone to give them a good sear.
When they turn a slightly brownish color about a third of the way up the sides, it's
time to flip them over
7. Flip the scallops over and cook the other side 1 1/2 minutes. Don't overcook – the scallops should still be
translucent in the middle
8. Note: Thicker scallops may need to cook up to 2 minutes per side
9. Remove from pan and allow to rest for about 1 minute to finish cooking inside
10. Serve over, or topped with, the mango-pineapple salsa
4. Red Pepper Scallops
This recipe only has five ingredients, and despite coming from the queen of butter herself, Paula Deen, it has none to speak of! The fat in here is olive oil, and with just 2 tablespoons spread
across 6 servings, this recipe really doesn’t need any adjustments to be heart-healthy!
The recipe
1 1/2 lbs large sea scallops
2 tablespoons olive oil
1 lemon, zested
black pepper, freshly ground
4 large red bell peppers
Preparation
In a bowl, combine the scallops, olive oil, lemon zest, and black pepper to taste. Preheat the broiler or prepare coals for outdoor grilling. Cut the bell peppers in half lengthwise and remove the
stems, seeds, and ribs. If cooking in a broiler, place the peppers cut-side down on a baking sheet.
Broil or grill the peppers until blackened, 6 to 10 minutes. Transfer to a paper bag, close the top and let steam for 10 minutes. Remove the charred
skins and cut the peppers lengthwise into 3/4 inch strips. Wrap a pepper strip around each scallop to cover completely, overlapping the pepper ends. Secure the strips by running a 10-
inch metal skewer through the scallop and pepper. Use 6 skewers; add scallops to each skewer until filled. Grill skewers over a medium- hot fire, turning once, until scallops are almost firm to the touch, 1 to 2 minutes on each side.
Alternatively, cook under the broiler for about 3 minutes per side.
5. Seared Jumbo Scallops with
Cauliflower Puree and Grilled
Asparagus
Using cauliflower instead of rice or potatoes for the base will make this scallops recipe paleo- friendly, as well as more heart-friendly. It does call for a bit of butter, but not much, with just 1/4 tablespoon per serving. You can eliminate this entirely, or keep it in since its effects will be nominal.
The recipe
1 lb jumbo sea scallops (about 10)
1 small head cauliflower
2 cloves garlic
1 bunch asparagus
2-4 tbs snipped fresh chives
1/2 c Greek yogurt
1/2 tbs butter
Olive oil spray (or you can brush/drizzle)
Salt and pepper to taste
Seasoning salt
Directions:
Bring a large stockpot of water to boil.
Add chopped cauliflower and whole
cloves garlic. Simmer until cauliflower is
fork-tender. Drain and remove from
heat, mash with a fork until cauliflower
and garlic are completely pureed. Add
chives and Greek yogurt, stir to
incorporate.
Meanwhile, heat a grill pan over
medium heat. Spray or drizzle asparagus with olive oil, salt and pepper. Grill until just done and still crisp.
Meanwhile, in a saute pan, heat butter
until foam subsides. Season scallops on
both sides with seasoning salt. Place
scallops in pan and do not move until
they can be moved freely (not sticking at
all). Turn over and remove from heat.
The heat of the pan will continue to cook
until perfect.
To serve, mound approx 1 c cauliflower
puree in the center of the plate. Top with
asparagus spears, then scallops. Garnish with chives and serve immediately.
Watching your cholesterol doesn’t have to be difficult. By including healthy food items like scallops, and adjusting recipes to fit your dietary needs, you can indulge in gourmet dishes that are both good for you and delicious.
