Fish & Seafood · Main Dish

Citrus Scallops With Bulgur

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Quick, nutritious, and delicious! You’ll find a printer-friendly version of the recipe at the bottom of this page.

Ingredients:

1 pound scallops

2 Tbsp olive oil, divided

1 Tbsp lower-sodium soy sauce

1 cup green beans, broken or cut into 1″ pieces

1 navel orange

2 lemons

2 limes

freshly ground black pepper

1/4 cup chopped fresh cilantro

1/2 cup dry bulgur

Preparation:

1.) Juice the lemons and limes. Combine 1/4 cup of each juice, plus the soy sauce, & set aside.

2.) Zest 1 lemon, 1 lime, and the orange, for 1 tsp zest from each. Set aside.

3.) Cut away remaining orange peel, being sure to remove the bitter white pith. The easiest way to do this is to first cut the top & bottom off. Then, sit the orange on one of its now-flat spots, & use a knife to carve off the peel in strips from top to bottom. Cut each section close to the membranes. You can discard the membranes, but I like to eat them.

4.) Bring 1 cup of water to a boil in a small pan. Add bulgur, stir once, & decrease heat to a low simmer. Cover, and cook about 10 minutes.

5.) While bulgur is cooking, rinse scallops & pat dry. Sprinkle with pepper. Heat 1 Tbsp olive oil in a large skillet on medium high. Sear half the scallops about 2-3 minutes per side; the bottoms should get nicely browned before flipping them. Don’t try to fit all the scallops in at the same time. If they’re too crowded, there will be too much moisture in the pan, and they’ll steam instead of sear. The scallops should become opaque white all the way through, but only just. If they cook too long, they get rubbery. As each batch finishes, remove & keep warm.

6.) While the last batch of scallops is cooking, add the zest mixture to the bulgur, & stir. Now toss the green beans in, stir, cover, & remove from heat. The heat from the bulgur will cook the beans just to crisp-tender.

7.) When last batch of scallops is done, add juice/soy mixture to the pan, scraping up the browned bits. You can add a little water as needed, if all the liquid tries to evaporate.

8.) Stir the scallops and the pan juice into the bulgur/bean mixture. Divide between 2 plates and garnish with orange wedges and cilantro; serve while still hot.

Citrus Scallops With Bulgur nutrition

 

Citrus Scallops With Bulgur


Ingredients


1 pound scallops
2 Tbsp olive oil, divided
1 Tbsp lower-sodium soy sauce
1 cup green beans, broken or cut into 1″ pieces
1 navel orange
2 lemons
2 limes
freshly ground black pepper
1/4 cup chopped fresh cilantro
1/2 cup dry bulgur

Directions


1.) Juice the lemons and limes. Combine 1/4 cup of each juice, plus the soy sauce, & set aside.
2.) Zest 1 lemon, 1 lime, and the orange, for 1 tsp zest from each. Set aside.
3.) Cut away remaining orange peel, being sure to remove the bitter white pith. The easiest way to do this is to first cut the top & bottom off. Then, sit the orange on one of its now-flat spots, & use a knife to carve off the peel in strips from top to bottom. Cut each section close to the membranes.
4.) Bring 1 cup of water to a boil in a small pan. Add bulgur, stir once, & decrease heat to a low simmer. Cover, and cook about 10 minutes.
5.) While bulgur is cooking, rinse scallops & pat dry. Sprinkle with pepper. Heat 1 Tbsp olive oil in a large skillet on medium high. Sear half the scallops about 2-3 minutes per side; the bottoms should get nicely browned before flipping them. Don’t try to fit all the scallops in at the same time. If they’re too crowded, there will be too much moisture in the pan, and they’ll steam instead of sear. The scallops should become opaque white all the way through, but only just. If they cook too long, they get rubbery. As each batch finishes, remove & keep warm.
6.) While the last batch of scallops is cooking, add the zest mixture to the bulgur, & stir. Now toss the green beans in, stir, cover, & remove from heat. The heat from the bulgur will cook the beans just to crisp-tender.
7.) When last batch of scallops is done, add juice/soy mixture to the pan, scraping up the browned bits. You can add a little water as needed, if all the liquid tries to evaporate.
8.) Stir the scallops and the pan juice into the bulgur/bean mixture. Divide between 2 plates and garnish with orange wedges and cilantro; serve while still hot.

 

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