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Pan Seared Sea Scallops with Tomato Sauce

seared scallops tomato sauce

 

These scallops are pan seared, so they are crisp on the outside but stay juicy and tender on the inside. I like to serve this dish with a side of sautéed spinach and homemade tomato sauce! Scallops cook quickly, so keep your eye on them when preparing this dish.

Scallop Ingredients

Nonstick cooking spray

1 ½ pounds sea scallops

Quick and Easy Tomato Sauce (recipe below)

1 bag fresh spinach

Prepare the Scallops

  • In a sauté pan, spray with cooking spray and heat. Add scallops and sear on both sides about 1-2 minutes per side.
  • Remove scallops from pan and keep warm until finished making sauce.
  • After removing the scallops, add spinach and cook until wilted, about 5 minutes. Remove from pan and place in a bowl to serve later.
  • Add scallops back to the pan with the Quick and East Tomato Sauce and cook for another 5 minutes, until the scallops are heated and cooked through. Serve with cooked spinach.

Quick and Easy Tomato Sauce Ingredients

1 Tablespoon olive oil

1 small onion, diced

2 cloves garlic, chopped

12 plum tomatoes, chopped

8 basil leaves, sliced

2 teaspoons salt

1 teaspoon black pepper

Prepare the Sauce

  • Heat the olive oil in a large skillet over medium-high heat. Add the onion and garlic.
  • Sauté’ the onion and garlic, stirring until onions are soft and translucent, about 2 minutes.
  • Add the chopped tomatoes, basil, salt, and pepper to the skillet, and continue to cook for about 3-5 minutes.

Serves 4

Miracle Carb Diet Nutritional Content for Journaling

Per serving: 0 g carbohydrate, 4 g fiber

Actual Nutritional Content

Per serving: 74 calories, 11 g carbohydrate, 4 g fiber, 2 g protein, 3 g total fat, .3 g sat. fat, 321 mg sodium

 

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