Pan-Roast Scallops

Makes 4 Servings

Ingredients:

• lib bay scallops

• Salt to taste

• Freshly ground black pepper

• 1 tablespoon olive oil

Cooking Instructions:

1. Season the scallops with salt and pepper.

2. Add the oil to a saute pan and heat over high heat.

3. Add the scallops to the hot pan and sear for about 2 minutes on each side.

4. Serve with spinach or brown rice (~cup).

Nutritional Information:

Calories: 130

Fat: 4g

Saturated Fat: 19

Carbohydrates:3g

Protein: 199

Fiber: Og

Sodium: 369mg

Sugar: Og

For those of you learning to cook, the key here is to get the pan hot first (but the oil should NOT be smoking) and then add the scallops. Then don't move them again until they've seared for a couple of minutes. You should also press the scallops against a paper towel before you sear them to get rid of excess water, which will give you a better sear.