Herbed Scallops over Rice
Peppery Green Peas
Ingredients
- ½ cup instant brown rice
- 1½ Tbsp olive oil, divided
- ½ lb sea scallops, rinsed and pat dry (see Note)
- Paprika
- 1 lemon
- 1½ Tbsp light butter with canola oil
- 1 clove garlic, minced
- ¼ tsp dried rosemary
- ¼ tsp dried thyme
- ¼ tsp garlic salt
- ⅛ tsp pepper
Instructions
- Cook rice according to package directions.
- Meanwhile, sprinkle both sides of scallops with paprika. Cook scallops in 1 Tbsp hot oil over medium-high heat 2½ minutes per side or until opaque in centers.
- Cut lemon in halve; juice one halve of lemon and cut remaining halve into wedges.
- Divide rice and scallops each between 2 dinner plates; squeeze reserve juice over each serving.
- Add ½ Tbsp oil, butter and garlic to skillet; cook 15 seconds or until butter has melted, stirring constantly.
- Spoon butter mixture evenly over scallops; sprinkle with rosemary, thyme, garlic salt and pepper.
- Serve with lemon wedges.
Side Dish Ingredients
- ⅔ cup frozen green peas
- Pepper
Side Dish Instructions
- Cook peas according to package directions; drain.
- Sprinkle with pepper.
Nutritional Information
| Main | Side | Total | |
| Servings | 2 | 2 | |
| Calories |
380
|
35
|
415
|
| Fat (g) | 16 | 0 | 16 |
| Sat. Fat (g) | 3 | 0 | 3 |
| Protein (g) | 18 | 2 | 20 |
| Carb (g) | 40 | 6 | 46 |
| Fiber (g) | 2 | 0 | 2 |
| Sodium (mg) | 630 | 30 | 660 |
Heart Healthy Meal Plan
This recipe selected from the eMeals Heart Healthy Meal Plan.
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