Scallops with cauliflower and bean purée

Name: Scallops with cauliflower and bean purée
Cook time: 20 min
Yield: Serves 1
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

Easy
March 2019

Easy
March 2019

Serves 1
Hands-on time 20 min

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.

Nutrition: per serving

Calories: 249kcals
Fat: 4.6g (1.1g saturated)
Protein: 31.7g
Carbohydrates: 16.2g (6.5g sugars)
Fibre: 7.5g
Salt: 1.3g

Nutrition: per serving

Calories: 249kcals
Fat: 4.6g (1.1g saturated)
Protein: 31.7g
Carbohydrates: 16.2g (6.5g sugars)
Fibre: 7.5g
Salt: 1.3g

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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

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

Method

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.
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.
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.
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.

Method

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.
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.
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.
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.

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