Scallops with Cauliflower Mustard Purée
Here’s a meal worthy of a fine dining establishment. Grainy mustard is a whole seed-laced version of the condiment and is also often labelled “Dijon.” It comes in a range of heat levels from mild to nose-clearing. It adds texture and verve to mashed and puréed vegetables. Removing as much moisture as possible from scallops is the key to achieving a good sear.
1 head cauliflower
1/2 cup (125 mL) 2% milk
3 Tbsp (45 mL) white wine
1 1/2 Tbsp (22 mL) grainy mustard
1 garlic clove, minced
1 shallot, minced
2 tsp (10 mL) fresh thyme
1 tsp (5 mL) fennel seeds
1 tsp (5 mL) lemon zest
1/4 tsp (2 mL) sea salt
1 cup (250 mL) shelled frozen edamame
1 lb (450 g) sea scallops
1 Tbsp (15 mL) grapeseed or extra-virgin olive oil
2 Tbsp (30 mL) chopped chives
Place florets of cauliflower in steamer basket and steam until tender, about 8 minutes. Transfer cauliflower to food processor container along with milk, wine, mustard, garlic, shallot, thyme, fennel seeds, lemon zest, and salt. Blend until smooth and set aside.
Prepare edamame according to package directions.
Rinse scallops with cold water and pat dry with paper towel. Season with salt and pepper. Heat oil in large skillet over medium-high heat. Place scallops in pan and allow them to cook undisturbed until browned and crisp on one side, about 2 minutes. Gently flip scallops and sear for another 2 minutes.
Spread equal amounts of cauliflower purée on serving plates and top with scallops, edamame, and chives.
Serves 4.
Each serving contains: 292 calories; 32 g protein; 9 g total fat (2 g sat. fat, 0 g trans fat); 19 g total carbohydrates (6 g sugars, 7 g fibre); 520 mg sodium
from "Cooking with Mustard", alive #365, March 2013
Scallops with Cauliflower Mustard Purée
Directions
Matthew Kadey, MSc, RD
Matthew Kadey is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
READ THIS NEXT
SEE MORE »
Oat Sweet Potato Chili
If breakfast oatmeal is your jam, you’ll happily spoon up this oat-infused hearty chili. It comes together quickly enough to add to your weeknight dinner routine, but soaking the steel-cut oats ahead of time is key to having them cook more efficiently. Toppings run the gamut of avocado, sour cream, broken tortilla chips, cilantro, or grated cheddar. Hot stuff Chili powders can range greatly in their heat levels. So, it’s important to know the type you’re working with to gauge how much of a fiery kick it will add to a dish.
Purple Cabbage and Apple Soup
This vibrant soup is a soul-soothing hug in a bowl. Blue and purple fruits and vegetables contain powerful antioxidants called anthocyanins that promote health and proper brain function. Apple swap Try swapping out the apples in this recipe for pears. Just like the apples, the subtle sweetness of pears helps balance out the earthiness of the cabbage.
Herb and Greens Frittata
Deep green fruits and vegetables are high on the list of health-promoting foods. Green foods have been shown to contain high amounts of antioxidants and nutrients that promote good cardiovascular health and can inhibit certain carcinogens. Serve this frittata alongside a leafy green salad for an unbeatable green culinary experience. Versatile leftovers Any leftover frittata makes a wonderful filling for a sandwich along with other thinly sliced vegetables you have on hand and a smear of hummus.
Caramelized Fennel and Yogurt Dip
This creamy dip will be your go-to for dunking vegetables or for spooning over roast chicken or root vegetables as a sauce. Compounds found in fennel have been shown to stimulate the production of T-cells in our body, which, in turn, may help improve our immune response to infections. If white is right If you would like to stay on the white theme, try serving this dip with an array of white vegetables such as endive leaves, jicama sticks, daikon rounds, steamed nugget potatoes, and cauliflower florets.