Grab fresh green peas when they're at their peak, but you can use frozen peas any time. Not only are the green orbs a good source of plant-based protein, but they also deliver laudable amounts of dietary fiber — 7 grams in each cup serving. By helping slow digestion and improve blood-sugar control, a high-fiber diet can help you win the battle of the bulge. So shout out, More Peas, Please! They are perfect in pasta dishes, soups and salads, but peas also can be transformed into a vibrant purée for seafood.
Seared Scallops With Pea-Mint Puree & Fried Shallots Recipe
Ready in 30 minutes | Makes 4 servings
- 2 cups fresh-shelled peas
- 1 garlic clove, sliced
- 1 cup lower-salt chicken broth or water
- 1 tablespoon fresh lemon juice
- salt and pepper to taste
- 1/3 cup fresh mint
- 3 tablespoons canola oil or grapeseed oil
- 1 cup thinly sliced shallots
- 1 pound sea scallops
- 2 teaspoons unsalted butter
- In a medium-size saucepan, bring peas, garlic and broth or water to a boil.
- Reduce heat and simmer covered until the peas are tender, five to eight minutes.
- Transfer mixture to a blender container along with mint, lemon juice, and salt and pepper to taste; blend until smooth. Cover to keep warm.
- Heat oil in a large skillet over medium heat. Add shallots, reduce heat to medium-low and cook, stirring often, until golden brown, about eight minutes. Remove shallots from pan and place on a paper-towel-lined plate or cutting board to cool.
- Pat scallops dry with paper towel and then season with salt and pepper.
- Raise heat to medium-high and add more oil, if needed, to skillet. Place scallops in pan, making sure they are not touching. Allow to cook undisturbed until bottom edges are golden and they release easily, about two minutes.
- Gently flip scallops, add butter to pan and sear until browned underneath, about one and half minutes.
- Spread pea purée on serving plates and top with scallops and fried shallots.
Nutrition facts (per serving): calories 232, total fat 6 g, saturated fat 1 g, trans fat 0 g, sodium 249 mg, carbs 21 g, fiber 4 g, sugar 6 g, protein 24 g
Tip: The earthy-sweet flavor of freshly picked peas quickly deteriorates after harvesting. Pop them out of their shells soon after purchase and get cooking.