Ingredients
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1 pound fresh or frozen sea scallops
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¼ cup chopped fresh basil
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3 tablespoons balsamic vinegar
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2 tablespoons lemon juice
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2 tablespoons olive oil
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2 teaspoons Dijon mustard
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½ teaspoon ground pepper, divided
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6 cups torn mixed salad greens
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3 Roma tomatoes, seeded and chopped
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1 medium red bell pepper, seeded and chopped
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1 cup fresh corn kernels or frozen whole kernel corn, thawed
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½ medium English cucumber, chopped
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2 tablespoons finely grated Parmesan cheese (Optional)
Directions
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Thaw scallops, if frozen. Rinse the scallops; pat dry with paper towels. For vinaigrette, combine basil, vinegar, lemon juice, oil, mustard, and 1/4 teaspoon ground pepper in a screw-top jar. Cover and shake well; set aside.
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Sprinkle the scallops with the remaining 1/4 teaspoon ground pepper. Coat an unheated large nonstick skillet with cooking spray. Preheat over medium-high heat. Add the scallops. Cook for 2 to 4 minutes or until the scallops are opaque, turning once halfway through cooking.
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Meanwhile, divide salad greens among four serving plates. Combine tomatoes, bell pepper, corn, and cucumber in a large bowl. Add half of the vinaigrette; toss to coat. Add to serving plates with greens. Add scallops to the salads and brush with some of the remaining vinaigrette. Pass the remaining vinaigrette. If desired, sprinkle with Parmesan.
Nutrition Facts (per serving)
261 | Calories |
9g | Fat |
21g | Carbs |
23g | Protein |
Nutrition Facts | |
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Servings Per Recipe 4 | |
Serving Size 1 1/2 cups salad greens, 3/4 cup tomato mixture, and 2-3 scallops | |
Calories 261 | |
% Daily Value * | |
Total Carbohydrate 21g | 8% |
Dietary Fiber 4g | 14% |
Total Sugars 8g | |
Protein 23g | 47% |
Total Fat 9g | 12% |
Saturated Fat 2g | 8% |
Cholesterol 39mg | 13% |
Vitamin A 2550IU | 51% |
Vitamin C 62mg | 68% |
Folate 65mcg | 16% |
Sodium 282mg | 12% |
Calcium 113mg | 9% |
Iron 2mg | 9% |
Magnesium 101mg | 24% |
Potassium 845mg | 18% |
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.