Sauteed Scallops and Swiss Chard (For Two)

May 09, 2023May 9, 20230 1
Sauteed Scallops and Swiss Chard for a Delicious and Healthy Dinner
in Seafood

Prep

15 min

Cook

20 min

Ready In

35 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

3 tablespoons olive oil , divided
1 small bunch swiss chard , stems removed and leaves chopped
coarse kosher salt & freshly ground black pepper , to taste
3/4 lb sea scallops
all-purpose flour , for dredging
1 small shallot , minced
1/4 cup dry white wine
1/2 cup low sodium chicken broth
1 tablespoon fresh lemon juice
1/2 teaspoon Dijon mustard
1/2 teaspoon minced fresh tarragon , plus more for garnish
1 tablespoon unsalted butter ( optional )
cooked brown rice , jasmine rice or basmati rice
2 tablespoons pecans , toasted and chopped

Nutrision Information

Servings Per Recipe
2
Calories
459
Sugar
3g
Fat
28g
If you're looking for a delicious and healthy seafood dinner, Sauteed Scallops and Swiss Chard is an excellent choice. This dish is perfect for a romantic dinner for two or a dinner party with friends and family. The lightly seasoned scallops paired with the subtle flavor of the chard make this dish a delightful experience for the taste buds. The sauce, made with white wine, chicken broth, and dijon mustard, complements the flavors of the dish perfectly. It's gluten-free and can be made paleo-friendly with a simple substitution, making it an excellent choice for anyone following a specific diet. Give this meal a try and impress your guests with its delicious flavors and health benefits.

Instructions

1.Heat 2 tablespoons of olive oil over medium-high heat in a large skillet.
2.Add the chard leaves and season with salt and pepper.
3.Cook for about 2 minutes until the leaves are wilted and tender.
4.Remove the chard from the skillet.
5.Rinse and dry the scallops.
6.Season scallops with salt and pepper, then dredge them in the all-purpose flour.
7.Add the remaining tablespoon of olive oil to the skillet.
8.Add the scallops and cook for about 2 minutes on each side until they turn slightly brown and are cooked through.
9.Remove the scallops from the skillet.
10.Add the minced shallot and cook for about 1 minute, stirring often.
11.Add the white wine, chicken broth, lemon juice, Dijon mustard, tarragon, and a pinch of salt and pepper into the skillet.
12.Cook for about 5 minutes until the mixture is reduced to half.
13.Whisk in the tablespoon of butter into the sauce.
14.Serve the scallops and chard on a bed of cooked rice and spoon the sauce over the top.
15.Garnish with chopped pecans and additional tarragon if desired.

PROS

This dish is rich in protein and essential nutrients like vitamins and minerals.

Scallops are low in calories and fat while high in omega-3s.

Swiss chard, on the other hand, is a good source of fiber and antioxidants.

The dish is gluten-free and can be made paleo-friendly by using ghee instead of butter.

CONS

Scallops can be expensive, and the price may vary depending on the location.

Cooking scallops can be tricky as they can easily become rubbery if overcooked.

The dish requires a bit of prep work, which may take some time.

HEALTH & BENEFITS

Scallops are a great source of protein, omega-3 fatty acids, and vitamin B12, which helps to improve brain function and promote healthy skin.
Swiss chard, in turn, is rich in fiber, antioxidants, vitamins A and K and magnesium, which can help support bone and heart health.
The dish is low in calories and contains healthy fats, making it an excellent choice for anyone looking to maintain a healthy weight while getting all the vital nutrients necessary for optimal health.

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