Pan-Seared Scallops with Cilantro-Celery Mayonnaise

Scallops cook quickly. When done, they should feel soft and resilient to the touch. They should also flake easily when tested with a fork and appear moist inside.

Yield: 4 servings (serving size: 5 ounces scallops, 1 tablespoon mayonnaise mixture, and 1 lime wedge)

Ingredients

• 1/4 cup low-fat mayonnaise
• 2 tablespoons minced celery
• 2 teaspoons minced fresh cilantro
• 1/4 teaspoon salt
• 1/8 teaspoon black pepper
• 1 teaspoon olive oil
• Cooking spray
• 1 1/2 pounds sea scallops
• 1/4 cup Italian-seasoned breadcrumbs
• 4 lime wedges

Preparation

Combine first 5 ingredients.

Heat the oil in a large nonstick skillet coated with cooking spray over medium-high heat. Dredge the scallops in breadcrumbs. Add scallops to pan, and cook 4 minutes. Turn scallops, and cook 3 minutes or until done. Serve with mayonnaise mixture and lime wedges.

Nutritional Information

Calories:

216 (16% from fat)

Fat:

3.8g (sat 0.3g,mono 0.9g,poly 0.5g)

Protein:

29.3g

Carbohydrate:

14.7g

Fiber:

0.8g

Cholesterol:

56mg

Iron:

0.8mg

Sodium:

743mg

Calcium:

58mg

Cooking Light, SEPTEMBER 2003