Sauteed Scallops over Green Lentils

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I whipped this up the other day and felt mighty accomplished.

Sauteed sea scallops served over a bed of green lentils mixed with tomatoes and wilted arugula.

So far so good, right?  🙂

I’m willing to pay a bit of premium for things that I consume (is there any more worthy investment than our health?), and I like my foods simply prepared, so that the taste and quality of the ingredients stand out.  If I’m making a salad and it’s summertime, I’m going to the farmer’s market and getting fresh greens, heirloom tomatoes, sweet bell peppers, and maybe some fresh herbs.  Maybe I’ll even get all wild and crazy and toast some pine nuts to add to the mix.  Then I’m tossing it all together with nothing more than a bit of olive oil and a dash of salt and pepper to pull all the flavors together and really make them pop.  I can’t imagine, say, dumping a bunch of ranch dressing on that salad.  If I did that, I might as well just be eating ranch dressing because it’s all I’d taste.

This dish was no exception to that general rule.  When I took my first bite, I tasted only the medley of the fresh ingredients that comprised it.  The spicy arugula.  The sweetness of the tomatoes.  The robust and slightly peppery flavor of the lentils.  The sweet and rich taste of the scallops.

Technique was also important. Scallops are on the pricey side, and there’s nothing worse than splurging on them only to end up with a gross, rubbery mess!  I’ve found that two tricks are key to making sure they turn out just right:

  1. Placing them at room temperature 20-30 minutes before cooking to ensure even cooking.
  2. Ensuring a nice sear by patting them dry with a paper towel before adding them to the saute pan and making sure the oil and pan are nice and hot.

 

And did I mention how super healthy this is?!  I especially recommend the dish for moms-to-be because it has a lot of the goodies that pregnant women need in larger quantities, including omega-3’s, protein, folate, and iron.

Now that I’ve (hopefully!) sold you, let’s eat!

Sauteed Scallops over Green Lentilsscallops

Serves 2

  • 10 ounces sea scallops
  • 1/2 cup dried green lentils
  • 3 cups baby arugula
  • 1 roma tomato, diced
  • 1 large clove garlic, minced
  • 1 tablespoon fresh squeezed lemon juice
  • 3 tablespoons fresh basil, chopped
  • 2 tablespoons olive oil, divided
  • salt and pepper


Place lentils in a small pot with 3 cups of water and set burner to high.  Reduce the heat when the water begins to boil and allow the lentils to simmer until desired tenderness, about 30-40 minutes.  Drain any remaining water.

Remove scallops from the refrigerator about ten minutes into cooking the lentils.  Set aside.

While the lentils cook, add 1 tablespoon olive oil to a saute pan placed over medium heat.  Add arugula and garlic and cook until just wilted, about 2 minutes.  Stir in tomatoes, basil, and lemon juice.  Add to drained lentils and stir to combine.

Pat the scallops dry with a paper towel and sprinkle them with salt and pepper.  Add 1 tablespoon olive oil to a saute pan (more if surface is NOT nonstick) and place pan over medium-high to high heat, depending on your stovetop.  After pan is hot but not smoking, add scallops.   Allow to cook undisturbed until the scallops have a caramel-colored sear, about 2 minutes.  Gently turn scallops over and cook another 1-2 minutes on the other side.

Divide the lentil mixture evenly onto two plates and top with equal amounts of scallops.

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