This pasta dish is quick to put together on a weeknight, but also impressive enough to serve at your next dinner party. The scallops in the dish are a good source of vitamin B12, omega-3 fatty acids, and magnesium, all important in maintaining good cardiovascular health.
3/4 lb (350 g) whole grain bow tie pasta
1 lb (450 g) sea scallops
1 Tbsp (15 mL) grapeseed oil
1/2 tsp (2 mL) salt, divided
Freshly ground black pepper
1/2 cup (125 mL) frozen peas
2 medium oranges
1/4 cup (60 mL) extra-virgin olive oil
1 Tbsp (15 mL) lemon juice
1/2 cup (125 mL) kalamata olives, pitted and roughly chopped
1/2 small red onion, thinly sliced
2 Tbsp (30 mL) chopped flat-leaf parsley
3 Tbsp (45 mL) chopped fresh mint
1 Tbsp (15 mL) chopped chives
Bring large pot of lightly salted water to a boil. Cook bow tie pasta according to package directions. Drain and rinse well with cold water. Allow to drain thoroughly while preparing rest of salad.
Thoroughly pat dry scallops with paper towel. Heat grapeseed oil in large frying pan over medium-high heat. Season scallops with 1/4 tsp (1 mL) salt and black pepper. Sear half the scallops until golden brown and just cooked, about 1 minute per side. Transfer to plate and sear remaining scallops. Add peas to warm pan and cook, stirring, until heated through. Transfer to plate with scallops.
Cut away peel from oranges and cut into segments by cutting on either side of the thin white membrane, separating each segment and letting them fall in large bowl. Squeeze juice from remaining membranes into bowl. Stir in olive oil, lemon juice, olives, onion, parsley, mint, chives, and remaining 1/4 tsp (1 mL) salt. Add pasta, scallops, and peas and stir to combine. Season to taste with black pepper. Divide among serving plates and enjoy.
Each serving contains: 464 calories; 34 g protein; 21 g total fat (3 g sat. fat, 0 g trans fat); 67 g total carbohydrates (8 g sugars, 6 g fibre); 470 mg sodium
source: "Sweet & Juicy", alive #375, January 2014
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