Quinoa Pilaf with Seared Scallops

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Make whole grains the center of your dinner plate with this citrus-studded quinoa pilaf recipe topped with sweet seared sea scallops. Be sure to buy “dry” sea scallops (scallops that have not been treated with sodium tripolyphosphate, or STP). Scallops treated with STP (“wet” scallops) are higher in sodium, have a mushy texture and do not brown properly.

Quinoa Pilaf with Seared Scallops
photographer: Peter Ardito
Nutritionist Tested & Approved

Time: 35 minutes

Ingredients
  • 2 tablespoons extra-virgin olive oil , divided

  • 3 scallions , sliced, greens and whites separated

  • 1 cup quinoa

  • 1 cup water

  • 2 medium blood oranges or navel oranges

  • 1/4 cup toasted sliced almonds (see Tip) , divided

  • 1/4 cup chopped fresh cilantro

  • 1 teaspoon ground cumin , divided

  • 1/2 teaspoon ground coriander , divided

  • 1/4 teaspoon salt

  • 1 pound dry sea scallops

Directions
  1. Heat 1 tablespoon oil in a large saucepan over medium-high heat. Add scallion whites; cook, stirring, until beginning to brown, about 1 minute. Add quinoa; cook, stirring until toasted and fragrant, about 1 minute more. Add water; bring to a boil. Reduce heat, cover and simmer until tender, 10 to 15 minutes. Let stand, covered, for 5 minutes.

  2. Meanwhile, slice ends off oranges. With a sharp knife, remove the peel and white pith; discard. Working over a large bowl, cut the orange segments from their surrounding membranes. Squeeze juice from the membranes into the bowl before discarding them, if desired. Add the scallion greens, almonds, cilantro, 1/2 teaspoon cumin, 1/4 teaspoon coriander and salt to the bowl; gently stir to combine.

  3. Pat scallops dry and sprinkle both sides with the remaining 1/2 teaspoon cumin and 1/4 teaspoon coriander. Heat the remaining 1 tablespoon oil in a large cast-iron or nonstick skillet over medium-high heat. Add the scallops and cook until golden brown, 2 to 3 minutes per side. (To prevent overcooking, transfer the scallops to a plate as soon as they are done.)

  4. Add the quinoa to the bowl with the orange mixture and gently stir to combine. Serve the scallops over the warm quinoa salad.

Tip: For the best flavor, toast chopped nuts or seeds: Heat a dry skillet over medium-low heat. Add nuts or seeds and cook, stirring constantly, until fragrant, 2 to 4 minutes.


Nutritional Facts

Servings
4
Serving Size
about 3 scallops and 3/4 cup salad
Calories
368
Carbohydrates
41 g
Fat
13 g
Saturated Fat
2 g
Protein
22 g
Cholesterol
27 mg
Dietary Fiber
6 g
Potassium
668 mg
Sodium
597 mg
Yield
4 servings
about 3 scallops and 3/4 cup salad each
Exchanges
2 starch
1/2 fruit
2 lean meat
2 fat
Vitamin C
62% daily value
Magnesium
33% dv
Folate
32% dv
B12 27% dv
Potassium
19% dv
Iron and Zinc
17% dv

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