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Pan Seared Scallops and Fennel Over Soba Noodles

 
Pan Seared Scallops and Fennel Over Soba Noodles
47

Light, delicious and packed with flavor.

Yield

4

servings

Prep

25

min

Cook

35

min

Ready

60

min

Low Fat, Low in Saturated Fat, Trans-fat Free, Low Carb, Sugar-Free
 

Ingredients

16 ounces sea scallops
or shrimp
teaspoon lemon pepper
or mrs. dash
*
1 ounce pernod
or anise flavored aperitif
*
¼ cup fennel bulb
julienned, optional
*
1 clove garlic
minced
¼ cup sweet bell peppers
red and yellow, julienned
*
4 ounces orange juice
1 tablespoon cornstarch
mixed with a little water to make a paste
½ each lemon
fresh
1 tablespoon herbs
fresh, chopped, thyme recommended
*
4 ounces soba noodles
*
1 quart water
for cooking pasta
*
1 tablespoon tomatoes
chopped
1 tablespoon scallions, spring or green onions
sliced, optional

Directions

Season scallops with lemon pepper or Mrs. Dash seasoning and put to the side.

Lightly coat sauté pan with olive oil, put over heat, and once hot sear off the scallops that have been seasoned.

Cook the scallops until golden brown, on both sides.

Remove the scallops from the pan and place on a small baking dish or pan.

Place it in the oven at 350℉ (180℃) F for about 5 minutes or until scallops are firm.

The scallops should be cooked medium-rare for the best flavor and texture.

In the same sauté pan used to sear off the scallops add and sauté fennel, peppers, and garlic until fennel becomes tender.

Add Pernod and deglaze.

Add orange juice and squeeze the juice from the half of a fresh lemon.

Add cornstarch slurry (for a thick sauce), until desired consistency.

Meanwhile, cook pasta in boiling water until al dente (about 5 minutes).

Remove the pasta from the water and strain.

Arrange pasta on a plate and top with scallops and vegetables.

Garnish with fresh herbs, tomatoes, and green onions.

 

* not incl. in nutrient facts

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Nutrition Facts

Serving Size 155g (5.5 oz)
Amount per Serving
Calories 14910% of calories from fat
 % Daily Value *
Total Fat 2g 3%
Saturated Fat 0g 1%
Trans Fat 0g
Cholesterol 59mg 20%
Sodium 298mg 12%
Total Carbohydrate 2g 2%
Dietary Fiber 0g 1%
Sugars g
Protein 53g
Vitamin A 3% Vitamin C 23%
Calcium 14% Iron 19%
* based on a 2,000 calorie diet How is this calculated?

 

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