This rich pasta dish is full of sweet seared scallops and plump peas. Low-fat milk and flour thicken the sauce, giving it creamy texture without the extra calories and fat found in traditional cream sauces. Serve with a small Caesar salad on the side.
large dry sea scallops, (see Note)
extra-virgin olive oil
clam juice, (see Tip)
ground white pepper
frozen peas, thawed
finely shredded Romano cheese , divided
chopped fresh chives
freshly grated lemon zest
Bring a large pot of water to a boil. Cook fettuccine until just tender, 8 to 10 minutes or according to package instructions. Drain.
Meanwhile, pat scallops dry and sprinkle with 1/8 teaspoon salt. Heat oil in a large nonstick skillet
over medium-high heat. Add the scallops and cook until golden brown, 2 to 3 minutes per side. Transfer to a plate.
Add clam juice to the pan. Whisk milk, flour, white pepper and the remaining 1/8 teaspoon salt in a medium bowl until smooth. Whisk the milk mixture into the clam juice. Bring the mixture to a simmer, stirring constantly. Continue stirring until thickened, 1 to 2 minutes. Return the scallops and any accumulated juices to the pan along with peas and return to a simmer. Stir in the fettuccine, 1/2 cup Romano cheese, chives, lemon zest
and juice until combined. Serve with the remaining cheese sprinkled on top.
Be sure to buy "dry" sea scallops (scallops that have not been treated with sodium tripolyphosphate, or STP). Scallops that have been treated with STP ("wet" scallops) have been subjected to a chemical bath and are not only mushy and less flavorful, but will not brown properly.
Some bottled clam juices are very high in sodium, so salt the recipe accordingly. We like the Bar Harbor brand (120 mg sodium per 2-ounce serving). Look for it in the canned-fish section or the seafood
department of your supermarket.
Calories 399, Total Fat 7 g, Saturated Fat 3 g, Monounsaturated Fat 3 g, Cholesterol 38 mg, Sodium 618 mg, Carbohydrate 54 g, Fiber 9 g, Protein 31 g, Potassium 492 mg. Daily Values: Vitamin A 45%, Vitamin C 35%, Calcium 25%. Exchanges: Starch 3,Vegetable 1,Lean Meat 3.
Percent Daily Values are based on a 2,000 calorie diet