Healthy, Recipes

PAN SEARED SCALLOPS WITH WARM ASPARAGUS, KALE AND CITRUS SALAD

This light and healthy meal, Pan seared scallops with warm asparagus and salad with orange dressing comes together in just 20 minutes. It can be made with scallops or with other fish like salmon, cod, snapper, halibut, or sea bass… or even grilled chicken. The dressing is very universal- citrusy and flavorful and perfect on so many things!

INGREDIENTS

For the dressing

  • 1/4 cup orange juice
  • 3 tablespoons sesame oil
  • 2 tablespoons light soy sauce
  • 1 tablespoon rice vinegar
  • 1 teaspoon salt
  • freshly ground black pepper

For the scallops

  • 1 tablespoon olive oil 
  • 12 scallops
  • Salt and freshly ground black pepper

For the salad

  • 1 small bunch asparagus cut in about 3 inch pieces
  • 6 cups baby kale
  • 1/4 cup thinly sliced red onion
  • 2 oranges peeled and cut into segments
  • 1 tablespoon sesame seeds
  • 1 tablespoon olive oil

INSTRUCTIONS

Make the dressing

In a small bowl, whisk together the orange juice, soy sauce, vinegar, sesame oil, salt and pepper. Adjust seasoning to taste.

Cook the scallops

Heat a large non-stick skillet over medium-high heat, heat about 1 tablespoon of olive oil. Working in batches, lightly season the scallops with salt and pepper, and sear for about 2 minutes, or until golden brown on one side. Flip the scallops and cook for about 2-3 minutes more, until the other side is also golden brown. Transfer to a plate and set aside.

Make the salad

Bring about an inch of water to a boil in a deep-sided skillet or sauté pan. When the water is bubbling, salt the water, then drop the asparagus and cook the asparagus for about 2 minutes, or until bright green. Strain the asparagus in a sieve, running it under cold running water. Set aside.

Return the skillet to the stove and heat it over medium heat. Add the remaining tablespoon of olive oil, and drop in the kale and red onion. Stir the kale and cook for about 1-2 minutes, then add the asparagus and about 2 tablespoons of the dressing.

Transfer the asparagus and kale into bowls. 

Top with scallops, orange segments and a sprinkling of sesame seeds. Serve with additional dressing.