Scallops with cauliflower and bean purée

Scallops with cauliflower and bean purée
  • Serves icon Serves 1
  • Time icon 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
Calories
249kcals
Fat
4.6g (1.1g saturated)
Protein
31.7g
Carbohydrates
16.2g (6.5g sugars)
Fibre
7.5g
Salt
1.3g

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

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.
  4. 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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