Pan-Seared Scallops with Black Beans and Red Pepper Sauce

These Pan-Seared Scallops with Black Beans and Red Pepper Sauce can be served either as an appetizer, first course, or main course. 

This tasty and colorful seafood dish takes just about 35 minutes to make and it's wonderful for a light dinner with friends. 

You can either roast your own red peppers, or use jarred roasted red peppers. Either one works for this recipe. For these photos, I used a 12-ounce jar of roasted red bell peppers, but I have also made this with my own roasted bell peppers with excellent results. 

If you grow your own red bell peppers in the summer, this is a great way to use them. 

Ingredients Shopping List for Pan-Seared Scallops with Red Peppers:

Sea Scallops: If you can find dry scallops, they are the best for searing. I used Trader Joe's frozen scallops, which don't have any extra listed ingredients. The hardest part is that they are not always in stock. If you can't find dry scallops, place the scallops between layers of paper towels to remove any excess moisture so that you can get a good sear. 

Extra Virgin Olive Oil. 

Salt and Pepper. 

No Salt-added or Low Sodium Canned Black Beans. 

Roasted Red Bell Peppers. 

Greek Yogurt. 

Chopped Fresh Parsley. 

To Make Your Own Roasted Red Peppers:

If you'd like to make your own roasted red bell peppers, heat your oven to 500 degrees F. Place the whole bell peppers on a half-sheet pan and bake for about 30 to 40 minutes, until the bell peppers are softened and charred on the outside, turning about every 10 minutes. 

Place the cooked peppers in a plastic bag to create steam. This will help you remove the skin. 

After about 30 minutes, peel off the skin and cut the peppers into strips. Place them in a jar and cover with olive oil. Refrigerate for up to two weeks. 

To Make these Scallops:

Sear the scallops in a hot pan and then toss them with the black beans. 

In the meantime, blend the peppers in a blender with some Greek yogurt to make the sauce. Heat the sauce in a small saucepan and then pour it onto a serving platter or into individual bowls. 

Top with the scallops and black beans and then sprinkle with some fresh chopped flat-leaf parsley.

This recipe is from the Diabetes Cookbook for Dummies by Amy Riolo and Dr. Simon Poole. I received a complementary copy of the book via Melissa's Produce. The book is loaded with tasty Mediterranian-diet inspired recipes. 

According to the book, both red peppers and scallops are highly nutritious. 

Additional recipes I can't wait to try include Sweet Potatoes with Dill Dip, Cashew and Mango Cabbage Wraps with Peanut Sauce, and Cream of Broccoli and Celery Soup. 

R is for Red Peppers, Raspberry, Risotto, Rice, Rhubarb, Rosemary, and more! 

Cooking through the Alphabet!

This week, we are featuring recipes that include ingredients and techniques starting with the letter "R."

• Faith, Hope, Love, & Luck Survive Despite a Whiskered Accomplice: Cheeseburger Broccoli Rice Soup Casserole 
• Food Lust People Love: Leek and Lobster Mushroom Risotto 
• Karen’s Kitchen Stories: Pan-Seared Scallops with Black Beans and Red Pepper Sauce 
• A Day in the Life on the Farm: Pineapple Fried Rice 
• Sneha’s Recipe: Pressure Cooker Rice Kheer With Homemade Masala Milk Powder 
• A Messy Kitchen: Rabrabrakake: Norwegian Rhubarb Cake 
• Mayuri’s Jikoni: Ragi Shavige Uppitu 
• Jolene’s Recipe Journal: Raspberry Ricotta Pancakes 
• Magical Ingredients: Red lentil Paratha 
• Palatable Pastime: Ring Noodle Tuna Salad (Minnesota Style)
• Blogghetti: Roasted Rosemary Potato Peelings 
• Culinary Cam: Rose Petal-Strawberry Granita 

Pan-Seared Scallops with Black Beans and Red Pepper Sauce

Yield: 4 Servings

Author: Karen's Kitchen Stories

Prep time: 20 MinCook time: 15 MinTotal time: 35 Min

These Pan-Seared Scallops with Black Beans and Red Pepper Sauce can be served either as an appetizer, first, or main course.

Ingredients

For the Sauce

• 1 12-ounce jar roasted red bell peppers, drained
• 1/4 cup Greek yogurt

For the Scallops

• 1 pound dry sea scallops, muscle removed
• 2 tablespoons extra virgin olive oil
• 1/4 teaspoon salt
• 1/8 teaspoon freshly ground black pepper
• 1 cup black beans, either cooked from dry or drained and rinsed from canned
• 2 tablespoon chopped fresh parsley, for garnishing the dish

Instructions

1. Place the bell peppers into a blender and blend until pureed.
2. Add the Greek yogurt and blend. Place into a small saucepan and set aside.
3. Dry the scallops with paper towels and season with salt and pepper.
4. In a large skillet, heat the olive oil over medium high heat. Add the scallops and cook about 2 to 3 minutes per side, until golden. Add the black beans and stir.
5. Heat the sauce over low heat and spread it on the bottom of a serving dish or individual plates. Add the scallops and beans.
6. Garnish with the parsley.

Nutrition Facts

Calories

221

Fat (grams)

8 g

Sat. Fat (grams)

1 g

Carbs (grams)

18 g

Fiber (grams)

5 g

Net carbs

13 g

Sugar (grams)

0 g

Protein (grams)

20 g

Cholesterol (grams)

28 mg

https://www.karenskitchenstories.com/2024/08/pan-seared-scallops-with-black-beans.html

Karen's Kitchen Stories

scallops, red peppers

appetizer, main dish

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