Scallops with cauliflower and bean purée

  • Portion size: Serves 1
  • Hands-on time 20 min
  • Difficulty: easy

This scallops dish makes a smart supper for one that’s ready in 20 minutes and won’t break the calorie bank.

Try Ching-He Huang’s wok-fried scallops with a chilli and sesame dressing for something a little more punchy.

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Ingredients

  • 90g cauliflower florets
  • 125ml skimmed milk
  • 100ml good quality vegetable stock
  • 1 bay leaf
  • 50g tinned cannellini beans, drained and rinsed
  • ½ tsp extra-virgin olive oil
  • 1 tsp light soy sauce
  • Pinch chilli flakes
  • Finely grated zest and juice ½ lemon
  • 60g fine green beans, tailed
  • Cooking oil spray
  • 100g (about 5 small/queen) MSC certified wild Atlantic raw scallops, without coral
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Method

  1. Put the cauliflower in a small pan with the skimmed milk, stock and bay leaf. Bring to the boil, then turn down the heat and simmer for 8-10 minutes until soft. After 5 minutes, add the cannellini beans to warm.
  2. In a small bowl mix the extra-virgin olive oil, soy, chilli and lemon zest and juice with some black pepper. In another pan, cook the green beans in boiling water for 3 minutes, then drain and keep warm.
  3. Once the cauliflower is soft, drain the cauli and beans (reserve the liquid and discard the bay leaf). Put the cauli and beans in a bowl with a good splash of the cooking liquid and, using a stick blender, whizz to a purée, adding more liquid if needed. Season and keep warm.
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  5. Heat a non-stick frying pan until hot, then spray with cooking oil spray. Add the scallops, season with salt and pepper and cook for 2 minutes, then turn (in the order you put them in the pan) and cook for 2 minutes more or until just cooked through and lightly browned on both sides. Serve straightaway with the cauliflower purée, green beans and the soy-chilli dressing drizzled over.

Nutrition

  • 249kcals Calories
  • 4.6g (1.1g saturated) Fat
  • 31.7g Protein
  • 16.2g (6.5g sugars) Carbs
  • 7.5g Fibre
  • 1.3g Salt
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Reviews

GillGilson2011@gmail.com

Loved this, surprisingly easy but very impressive and tasty.

Phoebe Stone

Glad to hear liked this recipe, and it was easier than anticipated too. It does look impressive!

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