Pan-fried scallops with ribbon vegetables
38 min
The trick when cooking scallops is to do so as quickly as possible over a high heat. The courgette and carrot ribbons are also cooked quickly until just tender. Together they make a pretty and delicious light lunch.
Chrissie Lloyd
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Ingredients
Serves: 4
- 4 teaspoons olive oil, plus extra for cooking
- 4 teaspoons lemon juice
- 12 fresh scallops, halved crossways, with corals separate
- 2-3 carrots, about 350g (12oz) in total
- 4 courgettes, about 350g (12oz) in total
- For the sauce
- 6 tablespoons white wine
- 6 tablespoons fish or vegetable stock
- ½ teaspoon English mustard
- ½ teaspoon chopped fresh tarragon
- 15g (½ oz) butter
Method
Prep:30min ›
Cook:8min ›
Ready in:38min
- Mix the oil and lemon juice in a bowl. Add the scallops and corals and set aside for 20 minutes to marinate. Using a potato peeler, cut the carrots and courgettes into ribbons.
- To make the sauce, put the wine, stock and mustard in a small pan and heat gently. Remove from the heat and cover to keep it warm while you cook the vegetables and scallops. Steam the carrot ribbons for 1 minute, then add the courgette ribbons and steam for a further 2 minutes until tender. Heat the oven to very low.
- Meanwhile, wipe some oil into a frying pan, using kitchen paper. Heat until very hot and then add the scallops and corals, in batches, reserving the marinade. Fry for about 20 seconds, then turn over and fry them on the other side for a further 20-30 seconds. Keep them warm in the oven while you cook the remaining scallops.
- Add the reserved marinade to the sauce and whisk in the tarragon and butter. Pile the vegetable ribbons onto warmed serving plates. Arrange the scallops in a circle round the ribbons and spoon over the sauce.
Nutrients per serving
Vitamins A, B12, C
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