Healthy Mediterranean Cooking at Home

Category Archives: scallops

Although the granules look like grains, couscous is actually tiny pasta made from a type of wheat called semolina. Unlike other pastas, which are mixed with water and eggs into sheets, couscous is made by rubbing semolina between wet hands until minuscule pieces are formed. The couscous is then dried and later cooked in boiling water.

Israeli couscous
Israeli couscous is also a type of pasta but consists of granules that are much larger – about the size of small pearls. Made from wheat flour and semolina, Israeli couscous has a ball-like shape and is toasted, rather than dried, after the granules are formed. This process gives Israeli couscous a nuttier flavor and chewy bite that adds an unexpected touch to regional recipes.

Mediterranean Scallops Over Couscous

Ingredients

1 tablespoon extra-virgin olive oil, plus extra for drizzling on the finished dish
Half a sweet onion, finely chopped
1 clove garlic, minced
1/2 teaspoon dried thyme
1/2 teaspoon fennel seeds
1/4 teaspoon kosher salt
1/4 teaspoon freshly ground pepper
Pinch of crumbled saffron threads
1/2 cup Israeli couscous
13-14 oz container no-salt-added diced Italian tomatoes, with juice
1/2 cup vegetable broth
10 ounces bay scallops, tough side muscle removed
1/3 cup frozen peas
Chopped parsley
2 lemon wedges

Directions

Heat oil in a medium covered skillet over medium heat. Add onion; cook, stirring constantly, for 3 minutes. Add garlic, thyme, fennel seeds, salt, pepper, and saffron; cook for 20 seconds. Add couscous and cook over medium-high, stirring constantly, until toasted, about 3-4 minutes. Add the vegetable stock and tomatoes, bring the mixture to a boil and then turn down the heat to low. Cover the pan and simmer for 10-12 minutes or until the couscous is tender.

Increase the heat to medium, stir in peas and scallops; cook, stirring occasionally, for 2 minutes or until the scallops are just cooked through. (If the scallops are not all the same size, place the larger scallops in the pan first, wait several seconds and then add the smaller ones).

Drizzle with olive oil, top with chopped parsley and serve with lemon wedges.


Adapted from an article by Anthony Bourdain in Gourmet.

4 servings

Ingredients

4 tablespoons butter, divided
4 ounces small whole mushroom caps
1 chopped shallot
2 minced garlic cloves
1 cup of water
½ cup dry white wine
1 teaspoon lemon juice
Bouquet garni (wrap two sprigs of parsley, two bay leaves, and a sprig of fresh thyme in a piece of cheesecloth. Tie into a neat bundle with string)
1 pound fresh sea scallops, dried well
2 tablespoons flour
1/4 cup heavy cream
Salt and freshly ground pepper
Bread crumbs for the topping
Grated Gruyère or Fontina cheese

Directions

In 2 tablespoons butter in a medium saucepan saute the shallots, garlic, and mushroom caps until the mushrooms brown and lose their liquid. Remove to a bowl and set aside.

Add the water, wine, bouquet garni, and lemon juice to the saucepan and bring yo a boil. Add the scallops, cover, and remove the pot from the heat. Let the scallops sit in the liquid for 5 minutes. Remove the scallops with a slotted spoon and set aside.
Strain the liquid and discard the bouquet garni. Set aside

Melt the remaining 2 tablespoons butter in the saucepan and whisk in the flour. Do not let it get dark. Add 3 tablespoons of the scallop cooking liquid and mix until blended. Over very low heat, blend the flour mixture into the remaining scallop cooking liquid. Add the cream and simmer and stir until blended and thickened. Season with salt and pepper to taste. Add the scallops and mushroom mixture, and stir.

Fill 4 scallop shells or shallow 6-inch ramekins almost to the top with the scallop mixture. (If you’re not ready to serve the scallops, cover them with plastic wrap and refrigerate.)

Sprinkle the top lightly with bread crumbs and top with grated cheese.
Preheat the broiler. Broil the scallops until the mixture bubbles and the cheese melts and turns golden brown.

Roasted Vegetables

Save the leftover roasted vegetables for a delicious quiche. Recipe after Christmas.

Ingredients

1/2 cup olive oil
4-5 large carrots, peeled, cut on the bias, about 1-inch thick
3-4 parsnips, peeled, cut on the bias, about 1-inch thick
1 bulb fennel, trimmed and quartered
1 medium red onion, peeled and quartered
4 garlic, cloves, peeled and cut in half
4 fresh thyme sprigs
1/2 teaspoon Maldon sea salt

Directions

Preheat the oven to 400 degrees F. Cover a large baking sheet with sides in foil.

Heat the olive oil in the microwave until hot. Place the carrots, parsnips, fennel, onion, garlic, and thyme on the prepared baking sheet. Pour the hot oil over the vegetables. Sprinkle with the salt. Transfer to the oven and roast until tender and brown, about 45 minutes.


In New England, boiling and steaming are the traditional ways to cook lobster, but there’s another way. It’s called butter poaching where the lobster meat is cooked to sweet and tender delight. Butter poached lobster cooks the lobster meat slowly and gently so as not to make the meat tough. This method made for the best tasting lobster I have ever had.

For 2 servings

Ingredients

Two 5 to 6 oz lobster tails, defrosted overnight in the refrigerator if frozen
1 stick of butter
10 oz Sea Scallops
1 garlic clove, minced
1 lemon, juiced
1 tablespoon grated lemon zest
Cooked Fettuccine
Chopped parsley

Directions

Put the pasta on to cook in boiling salted water just when you start preparing the shellfish.

With kitchen shears, remove the membrane over the lobster meat on the underside of each lobster tail.

In a medium skillet melt the butter on low heat. Do not let the butter come to a boil or the butter will separate.

Once melted add the tails flesh side down and cook on low heat spooning butter over the shells once in a while for 6-8 minutes

Turn the tail on the shell side, continue basting and add the scallops. Baste the scallops with the butter for about one minute on each side.

The tails are ready when the shells are bright red and the lobster meat is firm and opaque. Be careful not to overcook the lobster. Poached lobster tails should have an internal temperature of about 140°F.

Remove the shellfish from the pan to a platter with the drained, cooked pasta.

Add the garlic, lemon zest and juice to the skillet and stir. Pour the sauce over the shellfish and pasta. Sprinkle with chopped parsley.

Serve with a green vegetable or salad.


Scallop and Prosciutto Kebabs

4 servings

You can also make a combination of shrimp and scallops if you prefer.

Ingredients

16 large sea scallops (about 1½ pounds)
1 tablespoon fresh lemon juice
Kosher salt
2 tablespoons extra virgin olive oil
8 thin slices prosciutto di Parma
16 large basil leaves

Directions

Preheat an outdoor grill to medium. Or use a stovetop grill pan.

If the scallops still have the tough muscle that attaches them to the shell, trim it off. Pat the scallops dry with paper towels.

Whisk together the lemon juice and a hefty pinch of salt in a medium bowl until the salt has dissolved; whisk in the olive oil. Add the scallops and toss until they are well coated.

Cut the prosciutto slices in half lengthwise. Arrange the strips on a work surface and place a basil leaf in the edge of each strip. Top the leaf with a scallop and wrap the prosciutto around the scallop to enclose it. Thread 4 prosciutto-wrapped scallops onto each of 4 metal skewers. (If using wooden skewers, soak them for 20 minutes in water before threading the scallops.)

Place the skewers on the grill and cook the scallops for 2 to 3 minutes per side or until almost firm to the touch, transfer to plates and let rest for 5 minutes before serving.

Grilled Summer Squash

This recipe can be broiled also.

8 servings

Ingredients
4 medium zucchini, about 6 inches long and 6-7 ounces each
4 medium yellow squash, about 6 inches long and 6-7 ounces each

Marinade
1 cup freshly squeezed orange juice
½ cup extra virgin olive oil
Juice of 2 lemons
1/4 cup honey
1 tablespoon soy sauce
5 garlic cloves, thinly sliced
3 tablespoons chopped scallions, white portion only
2 tablespoons finely chopped shallot
1 tablespoon finely chopped fresh ginger
1/4 cup extra virgin olive oil
Kosher salt

Directions

Trim the ends of the zucchini and the squash, cut them into 2-inch rounds.
Combine all of the marinade ingredients in a ziplock bag and add the squash rounds. Roll the bag to evenly coat in the marinade. Refrigerate for at least 1 hour.


Preheat a well-oiled charcoal or gas grill to medium. Or use a stovetop grill pan.
Remove the zucchini and squash from the bag and thread on skewers.
Place the skewers on the grate, close the lid, and grill until well marked, 5 to 7 minutes. Turn the skewers over, close the lid, and grill on the second side until well marked, 5 to 7 minutes.

Grilled Corn On the Cob

Ingredients

4 ears fresh corn, husked
2 tablespoons butter, softened
1/4 teaspoon freshly grated lime zest
1 teaspoon lime juice
1/4 teaspoon ground chipotle pepper
1/2 teaspoon kosher salt

Directions

To Grill
Preheat an outdoor grill to high.
Combine butter, lime zest, lime juice, ground chipotle and salt in a small bowl
Place each ear on a sheet of foil large enough to enclose the corn. Spread some of the butter spread over each ear. Enclose the foil and seal the ends. Place on the grill and cook, turning frequently, for 10 minutes. Remove from the grill and let stand in the foil for 5 minutes
Carefully unwrap the corn.

To Bake
Preheat oven to 425°F.
Prepare the corn as above and place the wrapped corn on a baking sheet.
Roast the corn, turning once, until tender, 20 to 25 minutes.


Appetizer

Arugula Salad

2 servings

Dressing
3 tablespoons balsamic vinegar
1 tablespoon honey
1 teaspoon Dijon mustard
1/3 cup extra virgin olive oil
1 teaspoon Kosher sea salt
1/4 teaspoon pepper

Salad
1/2 cup toasted pecans halves
1/4 cup dried cranberries
2 tablespoons crumbled blue cheese
3 cups baby arugula

Directions

Toast the pecans in a preheated 350 degree F oven for about 10 minutes.

Whisk in a medium mixing bowl: balsamic vinegar, honey, and mustard. Add olive oil slowly, while whisking briskly, then season dressing with salt and pepper.

Place the arugula in a salad bowl; add some dressing and toss to coat. Add the pecans and cranberries. Divide the salad between 2 serving plates; top each with the crumbled blue cheese.

Main Course

Seafood in Creole Sauce

Serve with Crusty Bread on the side.

2 servings

Ingredients

4 tablespoons extra-virgin olive oil, divided
1/2 medium onion, finely chopped
1 clove garlic, finely chopped
1/2 stalk celery, finely chopped
1/2 small bell pepper, finely chopped
1 small fresh chile pepper, chopped
1 teaspoon tomato paste
1 cup chopped plum tomatoes
3/4 cup chicken or fish stock or water
1/4 cup dry white wine
1 tablespoon finely chopped fresh thyme
1 teaspoon Creole seasoning (Store-bought or see recipe below)
1/4 teaspoon hot pepper sauce, optional (depending on how hot the chile pepper is)
1/2 teaspoon salt, divided
1/2 teaspoon ground pepper, divided
2 tablespoons all-purpose flour or low carb flour
4 U.S. sustainably caught raw shrimp, 16-20 per pound
4 large sea scallops
8 oz red snapper, redfish, cod or haddock fillet, skinned and cut into 2 portions

Directions

For the sauce

Heat 2 tablespoons oil in a large deep skillet over medium heat. Add onion and garlic; cook, stirring occasionally, until tender, 3-4 minutes. Add celery, bell pepper and chile; cook, stirring occasionally, for 2 minutes. Add the tomato paste; cook, stirring, about 30 seconds. Add tomatoes, broth, wine, creole seasoning, hot sauce if using and thyme; bring to a boil over high heat. Reduce heat and simmer gently, stirring occasionally, for 20-30 minutes until very thick. Season with ¼ teaspoon each salt and pepper and return to a gentle simmer.

Peel shrimp and set aside. Wash scallops and remove side muscle and set aside.

For the redfish

Whisk flour with ½ teaspoon each of salt and pepper in a shallow dish. Lightly dredge fish, shaking off excess flour. Heat 1 tablespoon oil in a large, heavy skillet over medium-high heat. Add the fish and cook until golden brown, 1 to 2 minutes per side. Transfer to the simmering sauce. Cook shrimp and scallops in the same pan, turning once or twice, until pink and curled, 1 to 2 minutes adding the remaining oil if needed.

Transfer the shellfish to the sauce; simmer for 1-2 minutes. Serve in individual bowls.

Creole Seasoning

Ingredients

2 tablespoons onion powder
2 tablespoons garlic powder
2 tablespoons dried oregano
2 tablespoons dried basil
1 tablespoon dried thyme
1 tablespoon black pepper
1 tablespoon white pepper
1 tablespoon cayenne pepper
5 tablespoons paprika
3 tablespoons salt

Directions

Combine all the ingredients in a bowl, or Jar and stir so that all the ingredients have been fully combined. Store in an airtight container or zip lock bag.

Dessert Course

Cherry Clafoutis

Clafoutis is a baked French dessert of fruit, traditionally black cherries, arranged in a buttered dish and covered with a thick flan-like batter. The clafoutis is dusted with powdered sugar and with cream.

For Valentine’s Day, I use a heart-shaped layer cake pan.

Ingredients

4 eggs
2/3 cup (5 oz./155 g) sugar
6 tablespoons (2 oz./60 g) all-purpose flour
2 teaspoons vanilla extract
1 cup (8 fl. oz./250 ml) heavy cream
1/2 teaspoon salt
1 1/2 lb. (750 g) fresh cherries, pitted, or 1 1/4 lb. (625 g) frozen cherries, thawed and drained
2 tablespoons Amaretto
1/2 teaspoon grated lemon zest
1/4 cup sliced almonds
Whipped Cream or Vanilla Ice Cream for serving (optional)

Directions

Preheat the oven to 350°F
Grease a round 9-10″ baking dish and cut a piece of parchment paper to fit on the bottom. Arrange the cherries on the bottom of the pan in a single layer and then set aside.


Combine the rest of the ingredients – except for sliced almonds – in the bowl of a food processor or blender and process on high speed until thoroughly blended; the mixture will be similar to a thin crepe batter.
Pour the mixture over the cherries and then sprinkle the sliced almonds across the top.
Bake in the preheated oven for about 50-60 minutes, until puffed and golden brown. If you find that the clafoutis browns too quickly, cover it loosely with a sheet of aluminum foil.
Remove the pan from oven and let cool for a few hours then transfer to the refrigerator to chill completely. Serve with sweetened whipped cream or a scoop of vanilla ice cream on the side.

To make this dessert gluten-free and low carb:

Ingredients

4 eggs
1/3 cup sugar substitute
½ cup almond flour
¼ cup arrowroot powder flour
2 teaspoons vanilla extract
1 teaspoon almond extract
1 cup heavy cream
1/4 teaspoon salt
2 cups fresh raspberries or blueberries
1/2 teaspoon grated lemon zest
1/4 cup sliced almonds
Follow the directions in the recipe above.


Looking to make more healthy meals that incorporate more vegetables, then here is a great recipe for you to try.
Most firm vegetables can be turned into rice and the technique is ideal for keeping meals lower in calories and carbs and high in nutrition. So for this new take on Scallop Risotto, I adapted the classic recipe by using riced butternut squash instead of rice.

To make it even easier, Green Giant and Alexia sell frozen riced butternut squash. I defrost it first and drain it well. I think that if cooked in the frozen stage too much water is retained, so I don’t follow the directions on the package.

Butternut Squash “Risotto”

2 servings

Ingredients

1 tablespoon extra virgin olive oil
1 tablespoon butter
1 large shallot, finely diced
1/2 teaspoon salt
1 cup chicken or fish broth
10 oz riced frozen butternut squash, defrosted and drained
1 tablespoon fresh sage, chopped
1/2 cup grated Parmesan cheese

Directions

Heat the olive oil and butter in a large pot over medium-low heat. Add the shallots and salt. Cook until tender, stirring occasionally.


Add the squash to the pan and sauté for 3-4 minutes.

Then add the broth. Cover and cook over medium heat for 20-25 minutes, stirring occasionally, until the squash is completely tender and the liquid has evaporated. Add the sage and cheese. Stir well.

Creamy Scallops

2 servings

Ingredients

1 tablespoon extra-virgin olive oil
6 large sea scallops
1 tablespoon unsalted butter
2 large garlic cloves, minced
Salt and fresh ground black pepper to taste
2 tablespoons dry white wine or broth
1/4 cup heavy cream
1/2 tablespoon lemon juice
2 tablespoons chopped parsley

Directions

Heat olive oil in a skillet over medium-high heat until hot and sizzling. Add the scallops in a single layer in the pan.

Season with salt and pepper to taste and fry for 2 minutes on one side, then turn them over and fry again for 2 minutes. Remove the scallops from the skillet and transfer them to a plate.

Melt the butter in the same pan and add in the garlic; cook 1 minute.

Pour in the wine (or broth) and bring to a simmer. Let cook for 2 minutes. Add cream and allow to simmer until slightly thickened.

Remove the skillet from the heat; stir in lemon juice and add the scallops back into the pan to warm through.

Place a serving of the butternut squash risotto on each dinner plate. Top with the scallops and cream sauce. Garnish with parsley.

Roasted Green Beans and Mushrooms

4 servings

Ingredients

1 lb green beans, trimmed and cut into 2-inch pieces
4 oz cremini mushrooms, sliced
1 tablespoon olive oil
Sea salt and freshly ground black pepper
Pinch of crushed red pepper flakes

Directions

Preheat the oven to 400 degrees F. Oil a medium baking dish.
Add the green beans, mushrooms and olive oil. Mix well and then season with sea salt, freshly cracked pepper and a pinch of crushed red pepper flakes. Place into the oven and roast for 15 minutes. Stir the vegetables. Continue to roast for 10-15 minutes, until the green beans are just tender. Don’t overcook. Remove the dish from the oven and serve.

 


Serve with Focaccia Bread and a Winter Salad. Recipes below.

Ingredients

3 tablespoons butter, divided
1 garlic clove, minced
1 cup chopped onion
1 cup chopped celery
1/2 cup chopped carrot
1/2 cup diced red bell pepper
2 cups seafood stock or clam juice
1 teaspoon seafood (Old Bay) seasoning
1 tablespoon fresh thyme leaves
1/4 teaspoon freshly ground black pepper
1/2 teaspoon salt
1/2 teaspoon crushed red pepper flakes (chili)
1 cup cherry or grape tomatoes, halved
1 lb firm boneless fish fillets (such as halibut, cod, red snapper, sea bass, grouper), cut into small cubes
8 oz medium shrimp, shelled, deveined, tails removed and cut in half
8 oz sea scallops, halved
1 cup heavy cream
1/4 cup minced fresh parsley, plus extra for garnish

Directions

In a large saucepan over medium heat, melt 2 tablespoons of butter. Add the onion, celery, carrot and bell pepper. Cook until the vegetables are tender, 3-4 minutes. Add the garlic and stir into the vegetables. Pour in the chicken broth and bring to a simmer. Cover the pan and cook the vegetables until tender. Remove the cover and the salt, pepper, chili flakes, seafood seasoning, thyme, and tomatoes. Sir well.

Add the fish cubes, Cook stirring the mixture gently for 2 minutes. Add the shrimp and scallops and cook for 2 minutes more or until the seafood is cooked. Add the cream, parsley, and remaining tablespoon butter, heating gently until the butter is incorporated. Garnish with chopped parsley. Serve in large individual pasta bowls.

Winter Salad

Radishes are in season where I live and this week they came in jumbo sizes.

Ingredients

Dressing
1 teaspoon Dijon mustard
2 tablespoons fresh lemon juice
Coarse salt and ground pepper
2 tablespoons olive oil

Salad
4 cups arugula, washed well and dried
4 jumbo radishes or 8 small radishes (8 ounces), sliced thin

Directions

In a medium salad bowl, whisk together mustard and lemon juice; season with salt and pepper. Whisk in oil. (To store, refrigerate, up to 1 day.) Add arugula and radishes to bowl, and toss to coat. Serve salad immediately.

Easy Focaccia

Ingredients

1 pound pizza dough
2 tablespoons extra-virgin olive oil
Coarse sea salt and black pepper, for sprinkling
1 garlic clove minced
1 tablespoon fresh rosemary leaves

Directions

Preheat the oven to 400 degrees F. Roll the pizza dough into a rectangle or oval on a sheet of parchment paper. Place the dough and the parchment on a baking sheet.
Using a pastry brush, cover the top of the dough with olive oil. Sprinkle the dough with coarse sea salt and pepper. Sprinkle the dough with the garlic and rosemary. Bake the focaccia until golden brown, about 25 minutes. Cut into slices and serve.



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