Lemon-Tarragon Scallops on Asparagus Spears

 

Lemon-Tarragon Scallops on Asparagus Spears

In this quick diabetic-friendly recipe, crisp and tender asparagus spears serve as a snappy base for lemon- and tarragon-flavoured scallops.
5 from 1 vote
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Course: Appetiser, Seafood
Cuisine: Modern Australian
Special Diet: Dairy-Free, Diabetic Appropriate, Egg-Free, Gluten-Free, Nut-Free, Soy-Free
Exchanges: 1 vegetable, ½ other carb, 1½ fat, 3½ lean protein
Nutrition Profile: Healthy Aging, Healthy Immunity
Servings: 4 servings
Calories: 219kcal
Author: The Cook

Ingredients

  • 560 g scallops, defrosted if frozen
  • 1 cup water
  • 450 g fresh green asparagus, trimmed
  • 2 medium lemons
  • ½ teaspoon ground pepper
  • ¼ teaspoon salt
  • ¾ tablespoon extra virgin olive oil
  • tablespoons canola oil spread
  • ¾ tablespoon chopped fresh tarragon, or 1 teaspoon dried tarragon

Instructions

  • Bring water to boil in a large nonstick skillet over medium-high heat and add the asparagus. Return to a boil, reduce heat, cover and simmer 3 - 5 minutes or until tender-crisp. Drain well and place on a serving platter, covering lightly to keep warm.
  • Cut one of the lemons in wedges. From the remaining lemon, finely shred 1 teaspoon peel and then squeeze 1½ tablespoons juice from the lemon.
  • Pat scallops dry with paper towels and sprinkle with salt and pepper. Wipe the skillet dry. Heat oil over medium heat. Working in two batches, cook the scallops 3 minutes, turn and cook 2 minutes more or until golden brown and just opaque in centre. Place the cooked scallops on top of the asparagus and keep warm.
  • Add the vegetable oil spread, lemon peel, ¾ tablespoon of the lemon juice, and the tarragon to the skillet. Cook 1 minute to thicken slightly. Add remaining lemon juice, if desired. Drizzle over scallops.
  • Serve with lemon wedges.

Nutrition

Serving: 1serving (about 5 scallops and 7 asparagus spears) | Calories: 219kcal | Carbohydrates: 14g | Protein: 25g | Fat: 10g | Saturated Fat: 2g | Cholesterol: 33mg | Sodium: 750mg | Potassium: 628mg | Fiber: 5g | Sugar: 3g | Vitamin A: 1400IU | Vitamin C: 50.3mg | Calcium: 64mg | Iron: 3.7mg
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