Tomato Basil Scallops with Black Rice Noodles

A unique twist on pasta salad, this FODMAP-friendly recipe is bursting with powerhouse ingredients. Not only are scallops one of the best and safest seafood choices to eat according to the FDA¹, but they are packed with protein and high in healthy omega-3 fatty acids and Vitamin B12, essential for cognition and DNA synthesis.² The peppery taste of basil adds a pop of color and a healthy dose of antioxidants to bring this balanced dish together. After this low-calorie dinner, enjoy a tasty lemon bar for dessert!

Makes: 4 servings
Prep time: 10 minutes
Cook time: 20 minutes

Ingredients for tomato basil scallops with noodles

• 1 lb sea scallops (fresh or frozen)
• 1 lb black rice noodles (can sub any Low-FODMAP pasta of choice)
• 1 cup fresh basil leaves
• 1 pint cherry tomatoes
• 1 Tbsp capers (optional)
• 2 Tbsp lemon juice
• 2 cloves garlic, thinly sliced (Evaluate your tolerance, some people on Low-FODMAP can enjoy ¼ garlic clove per serving. You can also sub in garlic-infused oil)
• 2 Tbsp olive oil, divided
• 1 tsp sea salt
• 1 tsp black pepper
• 1/3 cup grated parmesan cheese, for serving (optional)

Directions for tomato basil scallops with noodles

1. Cook noodles according to package directions, reserving ½ cup of the pasta liquid for later.
2. Pat scallops dry. Season scallops with salt and pepper. In a large pan or skillet, heat 1 Tbsp olive oil on high. Add scallops (1/2 at a time if needed to avoid crowding). Saute on each side until golden brown, about 1 minute. Squeeze about 1 Tbsp lemon juice over scallops and set aside on a plate.
3. In the same pan, add another 1 Tbsp olive oil. Add cherry tomatoes and saute for about 5 minutes, until tomato skins break open. Add garlic and 1 Tbsp lemon and saute 1 minute more. Add ½ cup of the pasta liquid and capers. Stir and simmer for 1 minute.
4. Turn off heat and mix in noodles until thoroughly coated. Top with scallops and serve with grated parmesan and an extra sprinkle of fresh herbs.

References:

1. Center for Food Safety and Applied Nutrition. Advice About Eating Fish. U.S. Food and Drug Administration. https://www.fda.gov/food/consumers/advice-about-eating-fish. Accessed April 9, 2020.
2. Office of Dietary Supplements - Vitamin B12. NIH Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/. Accessed April 9, 2020.