Pan seared scallops with corn puree
4
Points®
Total time: 55 min • Prep: 25 min • Cook: 30 min • Serves: 4 • Difficulty: Easy
The creamy puree, al dente lentils and carrots and soft, delicate scallops make a perfect late summer dish.
Ingredients
Dry lentils
½ cup(s), (100g), french green
Fresh thyme
3 tsp
Fresh rosemary
2 tsp, finely chopped
Carrot(s)
1 small, finely chopped
Brown onion
1 medium, finely chopped
Chicken stock
1⅓ cup(s), (330ml)
Corn
3 cob(s), large, husks removed
Reduced fat oil spread
2 tsp
Garlic
2 clove(s), crushed
Light cream
2 tbs
Olive oil
1 tbs
Scallop(s)
300 g
Oil spray
1 x 3 second spray(s)
Instructions
1
Cook the lentils following packet directions until tender. Drain.
2
Meanwhile, lightly spray a medium saucepan with oil and heat over medium-high heat. Add the thyme, rosemary, carrot and half the onion and cook, stirring, for 10 minutes or until soft. Add the lentils and ⅓ cup stock and cook, stirring occasionally, for 5 minutes or until the stock has almost evaporated.
3
Meanwhile, using a sharp knife, remove kernels from cobs. Heat the canola spread in a medium saucepan over medium heat. Add the garlic, corn and remaining onion and cook, stirring, for 1 minute or until fragrant. Add the cream and remaining stock and bring to the boil. Reduce heat and simmer, uncovered, for 12-15 minutes or until the liquid has almost evaporated. Set aside for 5 minutes to cool slightly. Process the corn mixture in a food processor until almost smooth.
4
Heat the oil in a large frying pan over high heat. Cook the scallops, turning once, for 1-2 minutes or until the scallops are golden and just cooked through. Divide the corn puree among serving plates. Top with lentils and scallops and sprinkle with parsley to serve.
People Also Like
Join the #1 doctor-recommended weight-loss programme*
*Based on a 2023 survey by Cerner Enviza of 500 doctors who recommend weight-loss programmes to patients.