Scallops with grilled red pepper sauce
- Total Time
Scallops are such a treat and make a great light starter, especially if you're entertaining. Take care that you don’t overcook them to enjoy them at their best.
Red pepper(s)1 medium, halved and deseeded
Calorie controlled cooking spray5 spray(s)
Spring Onions3 medium, finely chopped
Tomato Purèe2 teaspoons, level
Low Fat Soft Cheese30 g
Scallops, Raw8 large
Salt1 pinch, and black pepper, freshly ground
Parsley, fresh1 tablespoons, or fresh chives, chopped
- Preheat the grill. Grill the pepper halves, skin side up, until the skin begins to blacken and char. Cool for a few minutes, then peel and roughly chop them. Meanwhile, spray a non-stick frying pan with low fat cooking spray and cook the spring onions until softened, about 3-4 minutes.
- Use a hand-held stick blender to puree the peppers, spring onions, tomato puree and low fat soft cheese. Season with a pinch of paprika and a little salt and pepper. Place in a saucepan and heat gently. Add a little warm water to thin the sauce down, if needed.
- Preheat a chargrill pan or a non-stick frying pan. Remove the scallops from their shells, then spray them with low fat cooking spray and char-grill or sauté for about 2 minutes on each side. Avoid overcooking them or else they will be tough.
- Pour a little sauce into each scallop shell, then top with a cooked scallop. Serve, sprinkled with parsley or chives.