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Pan-Seared Scallops with Warm Fennel Slaw

Pan-Seared Scallops with Warm Fennel Slaw

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Servings: Serves 4Learn How to Scale This Recipe

Prep Time: 25 minutes

Cook Time: 10 minutes

Ingredients: Add ingredients to List

Pan-Seared Scallops with Warm Fennel Slaw
11/2 lb Dry sea scallops, 20 to 30 ct.
2 tablespoon Olive oil
1 each Small onion, chopped
1 each Large fennel bulb, cored and thinly sliced
2 each Medium yellow bell pepper, seeded, cut in strips
11/2 teaspoon Fresh orange peel, zested
3 tablespoon Orange juice
2 teaspoon Sherry vinegar
3 tablespoon Chopped fresh parsley
1/2 teaspoon Salt
1/2 teaspoon Black pepper, freshly ground

directions:

The orange juice and sherry vinegar in thiseasy recipe give the dish brightness and aSpanish accent. For the slaw, warm the vegetablesthrough just enough to barely softenthem. They should retain a bit of crunch tocontrast with the silky, tender scallops.
1. Remove straps from scallops, dry with apaper towel, and set aside.
2. Prepare slaw. In a large nonstick skillet,heat 1 Tbsp. of the oil over medium-highheat until hot, about 1 minute. Add onionand cook, stirring frequently, until it justbegins to soften, about 2 minutes. Add fennel,peppers, and orange zest and continuecooking, stirring frequently, until fenneland peppers just begin to soften, about 41/2minutes. Add orange juice, vinegar, 2 Tbsp.of the parsley, 1/4 tsp. of the salt, and 1/4 tsp.of the pepper, and stir to mix. Place slaw ona serving platter and tent with foil to keepwarm. Wipe out skillet with a paper towel.
3. Sprinkle scallops with remaining 1/4 tsp.salt and 1/4 tsp. pepper. Add remaining 1Tbsp. oil to skillet and heat on mediumhighuntil hot, about 45 seconds. Addscallops flat side down (do not crowd pan? cook in two batches if necessary, addingan extra 2 tsp. olive oil for second batch ifneeded). Cook without disturbing scallops,adjusting heat as necessary to preventscorching, until scallops are well brownedon the bottom, about 31/2 minutes. Usingtongs or a spatula, turn scallops and cookuntil second side is browned and interioris medium-rare (sides are firmed up and allbut middle of scallop is opaque), about 21/2minutes longer (exact timing will dependon size of scallops). Arrange scallops onbed of slaw, sprinkle with remaining 1Tbsp. parsley, and serve immediately.
Source: Hannaford fresh Magazine, January - February 2009

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Quantity Ingredients  
11/2 lb Dry sea scallops, 20 to 30 ct.  
2 tablespoon Olive oil  
1 each Small onion, chopped  
1 each Large fennel bulb, cored and thinly sliced  
2 each Medium yellow bell pepper, seeded, cut in s  
11/2 teaspoon Fresh orange peel, zested  
3 tablespoon Orange juice  
2 teaspoon Sherry vinegar  
3 tablespoon Chopped fresh parsley  
1/2 teaspoon Salt  
1/2 teaspoon Black pepper, freshly ground  
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* Percent Daily Values are based on 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

  Calories 2,000 2,500
Total Fat Less Than 65g 80g
Saturated Fat Less Than 20g 25g
Cholesterol Less Than 300mg 300mg
Sodium Less Than 2,400mg 2,400mg
Total Carbohydrate Less Than 300g 375g
Dietary Fiber Less Than 25g 30g
Nutritional Facts
Servings Serves 4
Base Nutrients
Calories 272 kcal (13%)
Calories from Fat 144 kcal (0%)
Total Fat 16 g (24%)
Saturated Fat 8 g (40%)
Cholesterol 57 mg (19%)
Sodium 607 mg (25%)
Total Carbohydrates 24 g (8%)
Dietary Fiber 8 g (32%)
Protein 37 g (61%)
Vitamins
Vitamin A 554 IU (11%)
Vitamin C 141 mg (235%)
Minerals
Calcium 99 mg (1%)
Iron 11 mg (18%)
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