About this recipe:Scallops are infinitely adaptable, pairing well with many vegetables and herbs, spices and sauces. Here, these succulent shellfish are sautéed with cherry tomatoes, seasoned with garlic and basil, and enlivened with a vermouth-based sauce.
450g (1lb) scallops
4 tsp cornflour
2 tsp olive oil
3 garlic cloves, finely chopped
350g (12oz) cherry tomatoes
150ml (5fl oz) dry vermouth, white wine or low-sodium chicken stock
15g (½oz) fresh basil, chopped
1 tbsp cold water
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Method Prep:5min › Cook:10min › Ready in:15min
Dredge the scallops in 3 teaspoons of the cornflour, shaking off the excess. Heat the oil in a large nonstick frying pan over medium heat. Add the scallops and sauté for about 3 minutes or until golden brown and cooked through. With a slotted spoon, transfer the scallops to a bowl.
Add the garlic to the pan and cook for 1 minute. Add the tomatoes and cook for a further 4 minutes or until they begin to collapse. Add the vermouth or stock and basil to the pan. Bring to the boil and cook for 1 minute.
Meanwhile, stir together the remaining 1 teaspoon cornflour and cold water in a small bowl. Add this mixture to the pan and cook, stirring, for about 1 minute or until the sauce is slightly thickened.
Return the scallops to the pan, reduce to a simmer and cook for 1 minute or just until heated through.
Some more ideas
Prawn and cherry tomato sauté: Substitute 450g (1lb) large, peeled and deveined, raw prawns for the scallops and cook as in step 1. Then return the prawns to the pan as in step 4. *Omit the scallops and just make the tomato and basil mixture as a vegetable side dish. Start with step 2, but add the olive oil to sauté the garlic. Skip step 4.
When a dish is very low in calories (like this one), the percentage of calories from fat can seem high, even though there is just a small amount of fat in the recipe. However, the fat that is used here is heart-friendly olive oil, which is a healthy monounsaturated fat. Moreover, the mineral-rich scallops are naturally low in both saturated and total fat.