Scallops with Bouillabaisse and Fennel

Product Wellness Keys
  • Fat Free
  • Fruits - Vegetables
  • Heart Healthy
  • Gluten Free
  • High Calcium
  • High Fiber
  • Lactose Free
  • Low Calorie
  • Low Fat
  • Low Sodium
  • Sugar Free
  • Vegan
  • Lean
  • Whole Grain
  • Diabetes
  • High Calorie
Read more about Wellness Keys
Nutritional Info
Each serving (4 oz scallops, 1 cup vegetables with sauce) contains 300 calories, 10 g carbohydrate, (2 g fiber), 37 g protein, 9 g fat, (2 g saturated fat), 90 mg cholesterol, 413 mg omega-3 fats, and 290 mg sodium.
SAVE TO RECIPE BOX
  • Calories per Serving: 300
  • Servings: 4
  • Active Time: 25 minutes
  • Total Time to Make: 25 minutes
  • Cooking Technique: Pan Searing
Scallops with Bouillabaisse and Fennel

Ingredients

Directions

  1. Dust scallops with pan-searing flour; pat off excess. Heat olive oil in skillet on MED until oil faintly smokes; add scallops. Turn over when scallops change color one quarter of way up sides and seared side has turned paper-bag brown, 2-3 min. Reduce heat to MED-LOW; cook until temp reaches 120 degrees, 2-3 min (check by inserting thermometer halfway into thickest part of scallops).
     
  2. Add basting oil and butter; carefully swirl. Spoon over scallops to baste. Remove from pan when internal temp reaches 130 degrees, 1-2 min. Transfer to platter; let rest at least 2 min. Keep warm.
     
  3. Add fennel to drippings in pan; cook, stirring, 3-5 min, until tender. Season to taste with salt and pepper. Add wine, stirring to loosen browned bits on bottom of pan. Cook, stirring, 3-5 min, until liquid is reduced to 2 Tbsp. Add bouillabaisse; heat to simmering on MED.
     
  4. Return scallops to pan; heat.

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