Looking for something different for dinner tonight? How about seared scallops with beans and spinach? This dish combines three highly nutritious foods into one meal, and it is absolutely delicious!

I love seafood, but I don’t prepare it very often at home. I have my kids to blame for that. I have one that would eat shrimp, scallops and crab very night of the week, one that won’t touch it, and another that could take it or leave it. And, I know I’m not alone on this one. Fish can be a tough sell for kids. If you’re attempting to incorporate more seafood into your meal rotation, and you want your kids to actually eat it, I suggest starting with mild options. Scallops is one option.

Scallops are a great source of lean protein, but also contribute two nutrients most of us need more of in our diet – potassium and magnesium.  The scallops are combined with two other highly nutritious foods –beans and spinach, as well as a variety of other ingredients. The result is a highly nutritious, delicious meal filled with  to flavor and phytonutrients.

One important consideration when making this meal – it’s higher in sodium than most meals I make. I used canned beans to save time, but if you are watching your sodium intake, you can buy dry beans and soak them overnight. You can also use low-sodium broth in place of regular.

Enjoy this delicious balance of carbohydrates, protein, healthy fats, vitamins, minerals and phytonutrients all wrapped into one meal!

Seared Sea Scallops with Spinach & Beans

This seared scallops with beans and spinach dish combines three highly nutritious foods into one meal, is easy to prepare, and it is absolutely delicious!
Author: Heather Mangieri, RDN

Ingredients

  • 1 pound Sea Scallops (raw)
  • 1 tbsp Olive Oil
  • 1 cup Chopped Onion
  • 1/8 tsp Crushed Red Pepper Flakes
  • 2 tbsp Minced Garlic
  • 1 cup Fat Free Chicken Broth
  • 1 can Cannellini Beans
  • 1 10oz Bag of Fresh Spinach
  • 1 tbsp Fresh Chopped Basil

Instructions

  • • Heat 1 tablespoon oil in a large nonstick skillet over medium heat
    • Add scallops to pan and cook 2 minutes on each side or until cooked all the way through
    • Remove scallops from pan; keep warm
    • Add chopped onion, red pepper and garlic to pan and sauté for approximately 2 minutes, stirring constantly
    • Stir in broth and beans; cook for two minutes (if you are watching your sodium intake, consider preparing dried beans in advance rather than using canned beans)
    • Stir in spinach and cook for approximately 1 minute or until spinach wilts
    • Remove from heat and stir in basil
    • Sprinkle with parmesan cheese

Notes

  • Makes 4 servings
  • Nutrition Facts per serving= 260 calories, 26 grams’ carbohydrates, 23 grams’ protein, 6 grams’ fat, 30 mg cholesterol, 7 grams’ fiber, 1,030 mg sodium, 150 mg calcium, 700 mg potassium, 4 mg iron.
  • Meal Planning Servings: 2 CHO; 3 PRO; 1 FAT
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