Citrus Marinated Scallops

How to Make Citrus Marinated Scallops Recipe - This quick-and-easy dish is a good source of omega-3s, as well as antioxidants, thanks to the citrus and herbs. The scallops are best pan-fried over a fairly high heat, as this gives them a golden crust and seals in their juices.

SERVES: 4

PREPARATION: 15 MINUTES, COOKING: 5 MINUTES

Ingredients:
1 lime
1 small lemon
2 small oranges
2 tablespoons (30 ml) extra virgin olive oil
12 large fresh scallops, without roe
1 cup (30 g) fresh cilantro leaves
1 cup (30 g) watercress sprigs, trimmed
freshly ground black pepper

Method:
1 Finely grate the zest of the lime, lemon and 1 orange. Put the citrus zest and 1 tablespoon (15 ml) of the oil in a bowl and combine. Add the scallops and gently stir to coat well with the marinade.

2 Discard the white pith from the lemon and both oranges, and carefully cut out the segments with a sharp knife. Slice each lemon segment into two or three pieces. Leave the orange segments whole. Put the lemon and orange segments in a serving bowl, and add the cilantro leaves and watercress sprigs.

3 Juice the lime and pour into a small bowl. Add the remaining oil and a little pepper and whisk together. Set the dressing aside.

4 Heat a large nonstick frying pan over medium–high heat. Add the scallops and cook for 1–2 minutes on each side. Remove the scallops from the heat and gently toss with the lemon and orange segments, cilantro and watercress. Pour the dressing over all and toss gently to combine. Serve immediately.

Each serving provides
132 calories, 6 g protein, 10 g fat (1 g saturated fat), 6 g carbohydrate (5 g sugars), 2 g fiber, 73 mg sodium

Frozen scallops can be used for this recipe. Thaw overnight in the refrigerator, pat dry with paper towels and marinate as in step 1.

Citrus Marinated Scallops