Seared Scallops with Fennel, Herbs, and Tomato Coulis

Seared Scallops with Fennel, Herbs, and Tomato Coulis

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6 Servings
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Prep Time

25 Minutes
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Cook Time

25 Minutes

Sungold tomatoes have a sweet and tangy bright taste. Combined with a rich homemade herb oil, and the perfumy, anise-like flavor of sweet roasted fennel, you have a delicious base for perfectly-seared fresh scallops. It’s important to consume a varied diet and scallops are a great addition since they are full of nutrients. Scallops are high in protein and B-12, iron, and phosphorus, in addition to omega 3 fatty acids. The B-12, magnesium, and potassium in scallops support heart health. Tomatoes and fennel are both high in antioxidants.

Ingredients

Tomato Coulis 

  • 1 ½ cups Sungold cherry tomatoes, or any other sweet cherry tomatoes 
  • ½ teaspoon fresh thyme 
  • ¼ teaspoon sea salt 

 

Herb Oil 

  • 1 cup packed fresh basil leaves (no stems)
  • fresh chives from a 3oz package, chopped 
  • ½ cup olive oil 

 

Seared Scallops and Fennel 

  • 2 tablespoons avocado oil, divided 
  • 1 large fennel bulb, cut in half lengthwise, and quartered (save fronds for garnish) 
  • ½ teaspoon sea salt, divided
  • ½ teaspoon freshly ground black pepper, divided 
  • 18-24 scallops (3-4 per person) 

 

Preparation

  1. For the tomato coulis: In a medium saucepan over medium heat, add tomatoes and stir occasionally until tomatoes begin to release their juices. When they start to boil, turn heat to low and cover for 10 minutes. Remove the lid and continue cooking, turning the heat to medium, for 5 minutes. Remove from heat and set aside to cool, while preparing the next step. 
  2. For the herb oil: place all of the ingredients in a high speed blender and blend for 30 seconds or until smooth. Strain the oil using a fine strainer. Make sure to press out as much of the oil using a rubber spatula or the back of a wooden spoon. 

  3. Finish the tomato coulis by straining the seeds and skin. Using a clean mesh strainer (you can use the same one as the herb oil), press all the pulp and juices through the strainer.

  4. For the fennel: Heat a grill pan on medium-high heat. Coat the fennel with half of the avocado oil and half of the salt and pepper. Once the pan is hot, place the fennel in the pan and cook for 3 minutes, then flip and continue to cook for 3 more minutes. Turn off heat and leave the fennel in the pan while preparing the scallops.

  5. For the seared scallops: Pat dry and sprinkle with the remaining salt and pepper. Heat the remaining avocado oil in a large saute pan over high heat. Once hot, add the scallops and cook for 2 minutes without moving the scallops around. After 2 minutes, flip and cook for another 2-3 minutes, until golden brown.

  6. To serve, spread the tomato coulis on a platter. Place the scallops and fennel on top. Drizzle with oil and garnish with basil leaves, chives, and fennel fronds.

 

For the tomato coulis: In a medium saucepan over medium heat, add tomatoes and stir occasionally until tomatoes begin to release their juices. When they start to boil, turn heat to low and cover for 10 minutes. Remove the lid and continue cooking, turning the heat to medium, for 5 minutes. Remove from heat and set aside to cool, while preparing the next step. 

For the herb oil: place all of the ingredients in a high speed blender and blend for 30 seconds or until smooth. 

Strain the oil using a fine strainer. Make sure to press out as much of the oil using a rubber spatula or the back of a wooden spoon.

Finish the tomato coulis by straining the seeds and skin. 

Using a clean mesh strainer (you can use the same one as the herb oil), press all the pulp and juices through the strainer.

For the fennel: Heat a grill pan on medium-high heat. Coat the fennel with half of the avocado oil and half of the salt and pepper. Once the pan is hot, place the fennel in the pan and cook for 3 minutes, then flip and continue to cook for 3 more minutes. Turn off heat and leave the fennel in the pan while preparing the scallops.

For the seared scallops: Pat dry and sprinkle with the remaining salt and pepper. Heat the remaining avocado oil in a large saute pan over high heat. Once hot, add the scallops and cook for 2 minutes without moving the scallops around. After 2 minutes, flip and cook for another 2-3 minutes, until golden brown.

To serve, spread the tomato coulis on a platter. Place the scallops and fennel on top. Drizzle with oil and garnish with basil leaves, chives, and fennel fronds.

Nutritional analysis (per serving, 6 serving): calories 289.8, total fat 23.2g, saturated fat 3.2g, cholesterol 24.6mg, fiber 2.1g, protein 13.8g, carbohydrate 10.2g, sodium 721mg, sugars 2.2

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