Herby Scallops With Easy Green Beans and Corn

Herby Scallops With Green Beans and Corn

Stephanie Lang, MS, RDN, CDN

Updated on September 20, 2019

(52 ratings)

Total Time: 60 min

Prep Time: 30 min

Cook Time: 30 min

Servings: 2

Nutrition Highlights (per serving)

284 calories

15g fat

25g carbs

16g protein

Show Nutrition Label

Nutrition Facts
Servings: 2
Amount per serving
Calories	284
% Daily Value*
Total Fat 15g	19%
Saturated Fat 2g	10%
Cholesterol 23mg	8%
Sodium 400mg	17%
Total Carbohydrate 25g	9%
Dietary Fiber 4g	14%
Total Sugars 8g
Includes 0g Added Sugars	0%
Protein 16g
Vitamin D 0mcg	0%
Calcium 44mg	3%
Iron 2mg	11%
Potassium 591mg	13%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Scallops are an easy and quick-cooking protein that can help get dinner on the table on weeknights, since they cook in just two minutes per side. Dietary guidelines in the United States encourage adults to eat eight ounces of a variety of fish and seafood each week. People that follow a Mediterranean style diet that includes seafood tend to be at lower risk for obesity and certain types of cancer.

To cook this recipe, you can use either a non stick or cast iron skillet. Garlicky corn and green beans make for a crisp summer side dish, but don't forget the fresh herbs, which add more antioxidants and tons of flavor and freshness.

Ingredients

½ pound medium scallops (about 10 scallops total)
2 tablespoons olive oil, divided
½ pound green beans (about 20 total green beans, trimmed)
2 medium ears corn, shucked and cut off the cob
2 large garlic cloves, minced
¼ cup fresh parsley, chopped
salt and pepper to taste

Preparation

Remove the small side muscle from the scallops. Pat dry.
Melt a tablespoon olive oil in a large skillet (non-stick or cast-iron both work) over medium high heat. Add scallops to the skillet in a single layer and cook, flipping once, until golden brown and translucent in the center, about 2 minutes per side. Season with salt and pepper. Place on a plate and set aside while you prepare the vegetables.
Heat another tablespoon olive oil in the skillet over medium high heat. Add the green beans and a splash of water, cover the skillet and cook for 3 to 5 minutes. Take off the cover and add the corn and garlic and sauté another 2 minutes. Season with salt and pepper.
Sprinkle the herbs over the scallops and parsley and serve.

Ingredient Variations and Tips

Mix up the herbs and use chopped mint, cilantro, or basil. All herbs are low in calories but pack a serious punch. Plus, flavoring food with herbs allows you to cut back on salt without sacrificing taste.

Cooking and Serving Tips

Purchase "dry scallops," which are not injected with brine. Some stores sell frozen wild scallops in bulk. Keep them in the freezer and thaw the amount of scallops you need in the refrigerator the night before cooking. Only flip the scallops once during cooking so they get a nice sear on each side.

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