Name: Seared scallops with cauliflower puree
Prep time: 20 min
Cook time: 5 min
Total time: 25 min
Yield: 1 serving
Ingredients: 7 oz sea scallops, patted dry; 10 oz cauliflower florets, chopped; 1 clove garlic, minced; 3 tbsp nonfat Greek yogurt; 1 tsp salt; 1/2 tsp black pepper; 5 oz green beans, trimmed; 1 tsp olive oil; 3/4 tsp lemon juice; 1/3 cup water

Instructions

Prep 20 min · Cook 5 min

In a small pot, bring the water to a boil over medium-high heat. Add the cauliflower, garlic, and a pinch of salt. Place the green beans in a steamer basket on top or simply place them carefully on top of the cauliflower. Cover and steam for 8 to 10 minutes until both are very tender.
Remove the green beans and set aside. Transfer the cooked cauliflower, garlic, and any remaining steaming liquid to a blender. Add the Greek yogurt and half the remaining salt and pepper. Blend until completely smooth.
Season the patted-dry scallops with the remaining salt and pepper. Heat the olive oil in a 12-inch nonstick skillet over high heat until shimmering. Place the scallops in the pan, leaving space between them. Cook for 2 minutes without moving them to develop a golden crust. Flip and cook for 1 to 2 minutes more until opaque and firm. Done when opaque and firm, 145°F.
Squeeze the lemon juice over the seared scallops in the pan. Spread the cauliflower puree onto the plate and top with the scallops and green beans.

Nutrition

Ingredients

Instructions

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