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.
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
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 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.