Healthy Seafood Recipe: Low Carb Tuscan Scallops with Cauliflower Risotto

Healthy Seafood Recipe:

Keeping those healthy eating goals just got a whole lot easier, thanks to the ease and convenience of Cameron’s Seafood! Scallops delivered right to your door? Yes, please! 

This recipe is a low-carb and low-calorie creation combining the awesome protein power of seared sea scallops with oodles of veggies. 


Scallop Health Benefits 

Scallops are widely considered to be one of the healthiest seafood options available! Made of 80% lean protein, sea scallops boast a low fat content. The fat content that is present is rich in omega-3 fatty acids- those heart healthy fats known to help balance cholesterol levels and reduce the risk of heart disease. You can also expect a nice lift in necessary vitamins and minerals when consuming scallops, zinc, B12, and magnesium to name a few. 

Low Carb Tuscan Scallops with Cauliflower Risotto

Tuscan Scallops

  • 1 tablespoon extra virgin olive oil
  • 12 oz Sea Scallops
  • Salt and pepper
  • 2 garlic cloves peeled and minced
  • 1/2 cup sun-dried tomatoes diced
  • 2 cups baby spinach
  • 3/4 cup low-fat milk
  • 1/2 cup low-fat plain yogurt
  • 1 tablespoon Dijon mustard

Cauliflower Risotto

  • 1 tablespoon olive oil
  • 1/4 cup yellow onion peeled and minced
  • 1 garlic clove peeled and minced
  • 1 head cauliflower grated
  • 1/2 cup vegetable broth
  • 2 tablespoons parmesan grated
  • Salt and pepper
  1. Heat oil in a large skillet over medium-high heat. While the oil is heating, thoroughly pat the scallops dry with paper towels and generously season with salt and pepper. Once the oil is hot, carefully place the scallops in the skillet and sear, about 1 minute per side or until golden brown. Remove from the skillet and set aside on a clean plate.

  2. Add garlic, sun-dried tomatoes, and spinach to the skillet and sauté until the garlic is fragrant and the spinach has begun to wilt, about 2 minutes. Add the milk, yogurt, and dijon to the skillet and stir to combine. Reduce heat to medium-low and bring the mixture to a low simmer, stirring frequently. Cook for 3 minutes or until the spinach has wilted and the sauce has thickened slightly. Keep warm.

  3. Heat olive oil in a large skillet or saucepan over medium heat. Once the oil is hot, add the onions and garlic and sauté until the onions are translucent, about 3 minutes. Add the grated cauliflower, stir to combine, and continue to sauté for another 3 minutes. Add the vegetable broth and bring to a simmer. Once the vegetable broth has mostly evaporated, remove the skillet from the heat, and stir in the parmesan cheese. Season the cauliflower risotto to taste with salt and pepper.

  4. About 3 minutes before serving, return the seared scallops to the skillet with the creamy spinach-tomato sauce, cover, and reheat until just warm.

  5. To serve, divide risotto between plates or bowls and top with scallops and sauce.

Chef-Worthy Scallops 

Just because you’re eating healthier doesn’t mean you have to sacrifice those chef-worthy proteins! Cameron’s Seafood sea scallops are coveted for their size and flavor, a great menu addition for any professional or home kitchen. Order all the scallops you need to fill your fridge with unlimited recipe possibilities. And, by using our handy shipping guide , schedule your seafood to arrive when you’re ready! It is that easy. 

Do you have any delicious healthy seafood recipes that you would like to share? Post your tasty creations on any of our social pages, InstagramFacebook or Twitter and be sure to tag us @cameronsseafoodonline.

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