Pan-Seared Scallops with Cilantro-Celery Mayo (Cooking Light

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.


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

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.


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

CALORIES 216 (16% from fat); FAT 3.8g (sat 0.3g,mono 0.9g,poly 0.5g); IRON 0.8mg; CHOLESTEROL 56mg; CALCIUM 58mg; CARBOHYDRATE 14.7g; SODIUM 743mg; PROTEIN 29.3g; FIBER 0.8g

Cooking Light, SEPTEMBER 2003