Mediterranean Diet Scallops with Butternut Squash Couscous Recipe By Registered Dietitian Nutritionist Maya Oueichek, MBA, RDN
Scallops are a fantastic protein option, offering a wealth of nutrients including minerals, high-quality protein, and heart-healthy omega-3 fatty acids. This Mediterranean Diet recipe pairs tender seared scallops with vibrant butternut squash couscous, creating a dish that's not only delicious but also nutritionally balanced.
Seafood is a big part of a well-balanced Mediterranean diet, and scallops can be a great lean protein option. I got mine from Whole Foods, and you can usually find them easily frozen in the seafood freezer section. Just follow the thawing instructions. Don't be intimidated if you have never cooked scallops—they are pretty easy to cook.
Why Should You Try Mediterranean Diet Scallops with Butternut Squash Couscous?
High in Protein: Scallops provide a substantial protein boost, making this dish both satisfying and nutritious.
Fun New Recipe: This unique combination brings a fresh twist to your usual meal routine.
Convenient: This recipe is quick and easy to prepare, making it perfect for busy weeknights. With minimal ingredients and straightforward steps, you can have a delicious, healthy meal on the table quickly.
Ingredients For Two Serving:
1/2 butternut squash, diced
1/2 cup couscous (dry)
1 tbsp pine nuts
1/2 lemon, juiced
1 tbsp olive oil
8-10 scallops
Salt and pepper to taste
Nutrition Profile: per 1 serving
Calories: 350 kcal
Protein: 25 grams
Fat: 15 grams
Carbohydrates: 32 grams
Fiber: 4 grams
*Disclaimer: This analysis provides a rough estimate and may vary slightly based on factors such as specific brands of ingredients and preparation methods.
Directions:
Cook the Couscous: Prepare the couscous according to the package instructions.
Sauté the Butternut Squash: While the couscous cooks, use half the olive oil in a medium pan to sauté the butternut squash until tender. Once done, mix with the cooked couscous and set aside.
Sear the Scallops: Heat the remaining olive oil in a pan over medium-high heat. Pat the scallops dry, season with salt and pepper, and sear for about 2-3 minutes on each side until they develop a golden-brown crust.
Plate the Dish: Use the butternut squash couscous as a base, top with seared scallops, garnish with toasted pine nuts, and finish with a squeeze of fresh lemon juice. Optional: add a dash of hot pepper for a kick of heat.
Nutrition Benefits of Scallops:
Rich in Protein: Scallops are a lean source of high-quality protein, essential for muscle repair and growth.
Low in Calories: Despite their richness in protein and nutrients, scallops are relatively low in calories, making them a great option for weight management.
High in Omega-3 Fatty Acids: These healthy fats support heart health, reduce inflammation, and can improve brain function.
Packed with Trace Minerals: Scallops provide important minerals like magnesium, potassium, and zinc, which are crucial for various bodily functions.
Other Mediterranean Diet Salad Recipes:
You Might Also Like:
Comments