Seize contemporary inexperienced peas after they’re at their peak, however you should use frozen peas any time. Not solely are the inexperienced orbs a great supply of plant-based protein, however in addition they ship laudable quantities of dietary fiber — 7 grams in every cup serving. By serving to sluggish digestion and enhance blood-sugar management, a high-fiber food plan can assist you win the battle of the bulge. So shout out, Extra Peas, Please! They’re good in pasta dishes, soups and salads, however peas additionally will be reworked right into a vibrant purée for seafood.
Seared Scallops With Pea-Mint Puree & Fried Shallots Recipe
Prepared in: 30 minutes
Makes: four servings
- 2 cups fresh-shelled peas
- 1 garlic clove, sliced
- 1 cup lower-salt rooster broth or water
- 1 tablespoon contemporary lemon juice
- salt and pepper to style
- 1/three cup contemporary mint
- three tablespoons canola oil or grapeseed oil
- 1 cup thinly sliced shallots
- 1 pound sea scallops
- 2 teaspoons unsalted butter
- In a medium-size saucepan, deliver peas, garlic and broth or water to a boil.
- Scale back warmth and simmer coated till the peas are tender, 5 to eight minutes.
- Switch combination to a blender container together with mint, lemon juice, and salt and pepper to style; mix till clean. Cowl to maintain heat.
- Warmth oil in a big skillet over medium warmth. Add shallots, cut back warmth to medium-low and prepare dinner, stirring typically, till golden brown, about eight minutes. Take away shallots from pan and place on a paper-towel-lined plate or slicing board to chill.
- Pat scallops dry with paper towel after which season with salt and pepper.
- Increase warmth to medium-high and add extra oil, if wanted, to skillet. Place scallops in pan, ensuring they aren’t touching. Permit to prepare dinner undisturbed till backside edges are golden and so they launch simply, about two minutes.
- Gently flip scallops, add butter to pan and sear till browned beneath, about one and half minutes.
- Unfold pea purée on serving plates and prime with scallops and fried shallots.
Vitamin info (per serving): energy 232, whole fats 6 g, saturated fats 1 g, trans fats zero g, sodium 249 mg, carbs 21 g, fiber four g, sugar 6 g, protein 24 g
Tip: The earthy-sweet taste of freshly picked peas rapidly deteriorates after harvesting. Pop them out of their shells quickly after buy and get cooking.