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
- 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)
- Cook noodles according to package directions, reserving ½ cup of the pasta liquid for later.
- 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.
- 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.
- 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.
- 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.
- Office of Dietary Supplements - Vitamin B12. NIH Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/. Accessed April 9, 2020.
- calories: 292
- carbohydrates: 37g
- fat: 8g
- fiber: 3g
- potassium: 603mg
- protein: 18g
- saturated fat: 1g
- sodium: 1054mg
Disclaimer: We recognize that some ingredients listed in this recipe may be a trigger food for some people. Please feel free to omit or substitute any ingredients that don’t work for you.
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