Seared Scallops

with Parmesan Risotto and Roasted Asparagus

Seared Scallops

Ingredients

8 oz. Scallops
1 C. Diced Yellow Onion
5 oz. Asparagus
2 Sprigs Parsley
1/2 Lemon
4 Cloves Garlic
1 C. Chicken Broth
2 T. Butter
2 T. Parmesan
1/3 C. White Wine
1 C. Arborio Rice

Cooktime
Serves 2 (607 calories per serving)
Tools : Large Pan • Medium Pot • Baking Sheet / Pan

Instructions

Prepare your Ingredients
Salt and pepper the scallops and set on a paper towel-lined plate until dry to the touch, about 15 minutes.
Foil line a baking sheet/pan and preheat your oven to 425° F.
Wash and dry your fresh produce.
Mince 4 garlic cloves.
Roughly chop the parsley leaves.
Mince the onion.

Make the Risotto
In a medium pot, melt 1/2 of the butter over medium heat.
Add the onions, and 1/2 the garlic, and season with salt and pepper.
Cook stirring frequently until onion is tender; 3 - 4 minutes.
Add the arborio rice and mix until the grains are coated and shiny.
Cook an additional 2 minutes to toast the rice, stirring frequently.
Add 1 cup water and the broth to the pot, stir, and increase heat to bring mixture to a boil.
Reduce heat to medium-low, cover, and allow to simmer until softened and liquid is absorbed; 15 - 20 minutes.

Roast the Asparagus
Place asparagus and remaining garlic on the prepared baking sheet.
Toss with 1 Tbsp. olive oil, and season with salt and pepper.
Place in oven and roast until tender and lightly browned; about 15 minutes.
Remove from the oven, toss with the juice of 1/4 lemon.
Taste and season to your liking with salt, pepper, or more lemon juice.

Sear the Scallops
Squeeze the juice of 1/4 lemon over the scallops.
Heat a little oil (just to cover the bottom) in a pan (not non-stick if you have one) over high heat.
When oil is hot, place the scallops in the pan and sear 1 minute per side (remove pan from heat while flipping).
Set scallops aside on a dish, turn heat down to medium and let the pan cool a bit.
Pour in the wine, and bring to a simmer.
Use a wooden spoon to scrape the browned bits from bottom of pan and allow to reduce by about half.
Add remaining butter until melted and remove from heat.

Plating
Stir the parmesan cheese into the risotto and divide between your plates.
Top with the scallops.
Drizzle sauce over the scallops.
Serve asparagus on the side.
Garnish the risotto and scallops with the chopped parsley and enjoy!

Ingredients

8 oz. Scallops
1 C. Diced Yellow Onion
5 oz. Asparagus
2 Sprigs Parsley
1/2 Lemon
4 Cloves Garlic
1 C. Chicken Broth
2 T. Butter
2 T. Parmesan
1/3 C. White Wine
1 C. Arborio Rice

Serves 2
(607 calories per serving)
Cooktime
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Protein Substitutions
Chicken Breast
Pat chicken dry, season with salt and pepper. Heat 1/2 Tbsp. olive oil over medium heat and cook 3-4 minutes per side. Remove from pan and keep warm. Follow instructions to make sauce and continue recipe. Squeeze a little lemon juice over the top at the table, if desired.

Shrimp
Follow instructions as for scallops.

Mahi-Mahi
Pat the fish dry with paper towels and season on both sides with salt and pepper to taste. Heat 1 Tbsp. olive oil in a large pan over medium- high heat. Place fish in the pan and cook 3-4 minutes per side, or until cooked through and meat flakes away when probed with a fork. Remove from pan and keep warm. Follow instructions to make sauce and continue recipe. Squeeze a little lemon juice over the top at the table, if desired.

Tofu
Press until dry and cut into cubes. Add a small amount of oil to a non-stick skillet and heat over medium high heat. Add tofu to pan and brown on each side for about 1-2 minutes for a total of about 15 minutes. Remove from pan and keep warm. Follow instructions to make sauce and continue recipe. Squeeze a little lemon juice over the top at the table, if desired.

Vegan Shrimp
Heat 1 tsp. olive oil in a pan over medium heat. Cook 2-3 minutes per side. Season with salt and pepper and remove from pan and keep warm. Follow instructions to make sauce and continue recipe. Squeeze a little lemon juice over the top at the table, if desired.
Nutritional Information

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