Ingredients
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8 ounces whole-wheat fettuccine
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1 pound large dry sea scallops, (see Note)
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¼ teaspoon salt, divided
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1 tablespoon extra-virgin olive oil
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1 8-ounce bottle clam juice, (see Tip)
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1 cup low-fat milk
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3 tablespoons all-purpose flour
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¼ teaspoon ground white pepper
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3 cups frozen peas, thawed
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¾ cup finely shredded Romano cheese, divided
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⅓ cup chopped fresh chives
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½ teaspoon freshly grated lemon zest
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1 teaspoon lemon juice
Directions
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Bring a large pot of water to a boil. Cook fettuccine until just tender, 8 to 10 minutes or according to package instructions. Drain.
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Meanwhile, pat scallops dry and sprinkle with 1/8 teaspoon salt. Heat oil in a large nonstick skillet over medium-high heat. Add the scallops and cook until golden brown, 2 to 3 minutes per side. Transfer to a plate.
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Add clam juice to the pan. Whisk milk, flour, white pepper and the remaining 1/8 teaspoon salt in a medium bowl until smooth. Whisk the milk mixture into the clam juice. Bring the mixture to a simmer, stirring constantly. Continue stirring until thickened, 1 to 2 minutes. Return the scallops and any accumulated juices to the pan along with peas and return to a simmer. Stir in the fettuccine, 1/2 cup Romano cheese, chives, lemon zest and juice until combined. Serve with the remaining cheese sprinkled on top.
Tips
Note: Be sure to buy “dry” sea scallops (scallops that have not been treated with sodium tripolyphosphate, or STP). Scallops that have been treated with STP (“wet” scallops) have been subjected to a chemical bath and are not only mushy and less flavorful, but will not brown properly.
Tip: Some bottled clam juices are very high in sodium, so salt the recipe accordingly. We like the Bar Harbor brand (120 mg sodium per 2-ounce serving). Look for it in the canned-fish section or the seafood department of your supermarket.
Nutrition Facts (per serving)
413 | Calories |
9g | Fat |
55g | Carbs |
30g | Protein |
Nutrition Facts | |
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Servings Per Recipe 5 | |
Serving Size about 1 1/2 cups | |
Calories 413 | |
% Daily Value * | |
Total Carbohydrate 55g | 20% |
Dietary Fiber 10g | 34% |
Total Sugars 9g | |
Protein 30g | 59% |
Total Fat 9g | 12% |
Saturated Fat 4g | 20% |
Cholesterol 39mg | 13% |
Vitamin A 2036IU | 41% |
Vitamin C 18mg | 19% |
Folate 90mcg | 22% |
Sodium 938mg | 41% |
Calcium 275mg | 21% |
Iron 4mg | 20% |
Magnesium 118mg | 28% |
Potassium 564mg | 12% |
Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.
* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.