Scallops with grilled red pepper sauce
1 medium, halved and deseeded
Calorie controlled cooking spray
3 medium, finely chopped
2 teaspoons, level
Low Fat Soft Cheese
1 pinch, and black pepper, freshly ground
1 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.