Tamatari Scallop

    Tamatari Scallop


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    About this recipe: Scallops are infinitely adaptable, pairing well with many vegetables and herbs, spices and sauces. Here, these succulent shellfish are sautéed with tomatoes and seasoned with garlic and basil.

    Makes: 4 

    • 450g scallops
    • 4 tsp cornflour
    • 2 tsp olive oil
    • 3 garlic cloves, finely chopped
    • 350g cherry tomatoes
    • 150ml dry vermouth, white wine or low-sodium chicken stock
    • 15g fresh basil, chopped
    • 1 tbsp cold water

    Prep:5min  ›  Cook:10min  ›  Ready in:15min 

    1. 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.
    2. 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.
    3. 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.
    4. 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 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.

    Health points

    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.

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