Ww Scallop Saute Over Rice

Elevate your weeknight dinner game with this irresistible WW Scallop Sauté Over Rice recipe, a light yet indulgent dish that showcases perfectly seared scallops nestled atop fluffy brown or white rice. Featuring the bright tang of freshly squeezed lemon juice, aromatic garlic, and a rich, savory broth, this recipe delivers restaurant-quality flavors in just 25 minutes. A dash of butter adds a velvety finish to the sauce, while chopped parsley provides a fresh pop of color and herby flair. Quick, wholesome, and bursting with flavor, this low-calorie seafood dish is perfect for health-conscious foodies looking to impress with minimal effort. Tender scallops paired with a fragrant glaze and served over rice make this recipe a must-try for dinner parties or cozy meals at home.

Nutriscore Rating: 73/100

Prep Time:10 mins

Cook Time:15 mins

Total Time:25 mins

Servings: 4

Ingredients

• 1 pound Scallops
• 2 teaspoons Olive oil
• 2 cloves Garlic, minced
• 2 tablespoons Lemon juice, freshly squeezed
• 1 teaspoon Butter
• 0.5 cup Low-sodium chicken broth
• 2 tablespoons Fresh parsley, chopped
• 0.5 teaspoon Salt
• 0.25 teaspoon Black pepper, freshly ground
• 2 cups Cooked brown or white rice

Directions

Step 1

Rinse the scallops under cold water and pat them dry with a paper towel. Season them with salt and pepper on both sides.

Step 2

Heat 1 teaspoon of olive oil in a large non-stick skillet over medium-high heat.

Step 3

Add half the scallops to the skillet, making sure not to overcrowd the pan. Sear for 2-3 minutes per side until they are golden brown and cooked through. Remove the scallops from the pan and set aside on a plate. Repeat with the remaining scallops, using another teaspoon of olive oil.

Step 4

Reduce the heat to medium and melt 1 teaspoon of butter in the skillet. Add the minced garlic and sauté for about 30 seconds until fragrant, being careful not to burn it.

Step 5

Pour in the chicken broth and lemon juice, stirring to scrape up any browned bits from the bottom of the skillet. Let the sauce simmer for 2-3 minutes until slightly reduced.

Step 6

Return the scallops to the skillet, along with any accumulated juices. Spoon the sauce over the scallops to coat them evenly, then remove the skillet from the heat.

Step 7

Divide the cooked rice evenly among four plates or bowls. Place the scallops over the rice and spoon the remaining sauce on top.

Step 8

Garnish with freshly chopped parsley and serve immediately.

Nutrition Facts

Serving size	(1053.4g)

Amount per serving	% Daily Value*
Calories	1228.6

Total Fat 36.2g	0%
Saturated Fat 7.6g	0%
Polyunsaturated Fat 3.5g
Cholesterol 147.0mg	0%
Sodium 2614.6mg	0%
Total Carbohydrate 135.7g	0%
Dietary Fiber 2.2g	0%
Total Sugars 1.9g
Protein 81.6g	0%

Vitamin D 0.7IU	0%
Calcium 110.4mg	0%
Iron 3.9mg	0%
Potassium 1448.1mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 27.3%

Protein: 27.3%

Carbs: 45.4%