Lap Band Recipe of the Week
Poached Scallops
in Orange Tomato Cream Sauce

This Poached Scallops recipe can be adapted to many other types of seafood. Poaching is a quick, easy way to prepare all kinds of fish. Try poaching salmon or white fish in orange juice and orange rind too!

Ingredients:

  • 1 cup orange juice
  • 1 lb. scallops
  • 2 tsp. grated orange rind
  • 1 small tomato, chopped
  • 1 tsp. chopped fresh marjoram
  • 2 Tbsp. nonfat sour cream
  • cracked bell pepper

Instructions:

  1. In a large, no-stick frying pan over medium heat, bring the orange juice to a boil.
  2. Reduce the heat and add the scallops and orange rind.
  3. Cover and simmer for 5 minutes, or until the scallops are opaque and tender. Remove the scallops with a slotted spoon and transfer to a plate. Cover to keep warm.
  4. Add the tomatoes and marjoram to the pan; simmer for 2 minutes, or until the liquid is reduced by half.
  5. Stir in the sour cream. Cook until the sauce is thick enough to coat the back of a spoon.
  6. Season with pepper. Put the scallops back in the frying pan to heat through.

Serves 4. Per serving:

140 calories, 16 grams protein, 3 grams fat, 11 grams carbohydrate, 30mg cholesterol, 380mg sodium, 1 gram fiber

From Prevention's Low-Fat Italian Favorites (Rodale Press. 1996)

Serve with 1/4- 1/2 baked sweet potato.

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