Joy Bauer Weight Loss

RecipeMiso-Glazed Scallops

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Nutrition Facts
Amount per Serving
  • Calories: 180
  • Protein: 15 g
  • Total Fat: 8 g
    • Unsaturated Fat: 7 g
    • Saturated Fat: 1 g
  • Cholesterol: 25 mg
  • Total Carbohydrate: 8 g
  • Dietary Fiber: 1 g
  • Total Sugar: 1 g
    • Natural Sugar: 0 g
    • Added Sugar: 1 g
  • Sodium: 850 mg

This delicious dish is loaded with flavor and is a breeze to put together. Scallops are a great seafood option because not only are they a lean source of protein, but they’re also sustainable. You’ll have sauce leftover—feel free to drizzle over the scallops or use on a side of steamed sugar snap peas, bok choy or green beans. Enjoy!

  • Prep time
  • Total Time
This recipe makes 4 servings
Ingredients:
  • 1 pound sea scallops
  • 3 tablespoons white miso (or any color miso)
  • 2 tablespoons mirin (or white wine or sherry)
  • 2 tablespoons rice vinegar
  • 1 tablespoon canola oil
  • 1 tablespoon sesame oil
  • 1 teaspoon minced fresh ginger
  • 1 teaspoon minced fresh garlic
  • 2 teaspoons extra-virgin olive oil
  • 1 cup sliced scallions, optional
Preparation:

Gently pat the scallops dry. Set aside.

Whisk miso, mirin (or sherry or wine), vinegar, canola oil, sesame oil, ginger and garlic in a medium bowl.

Add scallops and stir gently to coat. Let marinate for 5 minutes (scallops will fall apart if marinated longer). Using a slotted spoon, remove the scallops, reserving the leftover marinade in the bowl.

Liberally coat a large skillet with olive oil spray and warm over medium-high heat. When pan is hot and oil is bubbling, add scallops and cook about 3 minutes per side, until golden brown. Transfer to a plate and cover to keep warm.

Reapply cooking spray and add the reserved marinade to the pan. Cook over medium-high heat until it becomes slightly thickened and brown, about 1 minute. Drizzle the tasty extra sauce over the scallops or toss with steamed green beans or sugar snap peas for a perfect side accompaniment. Garnish with optional scallions or chives.

Nutrition analysis courtesy of Genesis® R&D