Moderate Moment | Moderate Moms

Frisee Salad with Scallops and Tangerines

From EatingWell.com: 

4 servings

TANGERINE VINAIGRETTE

  • 2 tablespoons extra-virgin olive oil
  • 1/2 teaspoon tangerine or orange zest
  • 2 tablespoons tangerine or orange juice
  • 4 teaspoons white-wine vinegar
  • 1 tablespoon minced shallot
  • 2 teaspoons finely chopped spring herbs, such as chervil, chives, tarragon and/or dill
  • 1 teaspoon Dijon mustard
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground pepper

SALAD

  • 6 cups baby spinach
  • 6 cups torn frisée
  • 2 tangerines or oranges, segmented (see Tip)
  • 2 teaspoons coriander seeds
  • 1/4 teaspoon coarse kosher salt
  • 1/4 teaspoon freshly ground pepper
  • 1 pound dry sea scallops (see Note), patted dry
  • 1 tablespoon canola oil

PREPARATION

  1. To prepare vinaigrette: Whisk olive oil, tangerine (or orange) zest and juice, vinegar, shallot, herbs, mustard, salt and pepper in a medium bowl.
  2. To prepare salad: Combine spinach, frisée and tangerine (or orange) segments in a large salad bowl. Add the vinaigrette and toss to coat. Divide the salad among 4 plates.
  3. Coarsely grind or chop coriander seeds and combine with kosher salt and pepper in a small bowl. Sprinkle on both sides of scallops. Heat canola oil in a large cast-iron or nonstick skillet over medium-high heat until shimmering but not smoking. Add the scallops and cook until they develop a golden brown crust and are just opaque all the way through, 2 to 3 minutes per side. Serve the scallops on the salad.

TIPS & NOTES

  • Tip: To segment a tangerine or orange: Remove peel and white pith, then slice off both ends. Use a sharp knife to cut the segments from the surrounding membranes.
  • Ingredient Note: Be sure to buy “dry” sea scallops. “Wet” scallops, which have been treated with sodium tripolyphosphate (STP), are mushy and less flavorful. Some scallops will have a small white muscle on the side; remove it before cooking.

NUTRITION

Per serving: 251 calories; 12 g fat ( 1 g sat , 8 g mono ); 37 mg cholesterol; 15 g carbohydrates; 0 g added sugars; 22 g protein; 5 g fiber; 518 mg sodium; 949 mg potassium.

Nutrition Bonus: Vitamin A (126% daily value), Vitamin C (60% dv), Folate (55% dv), Magnesium (29% dv), Potassium (27% dv).

Carbohydrate Servings: 1/2

Exchanges: 2 vegetable, 3 lean meat, 2 fat

 


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