Servings
Font
Back
5.0 from 279 votes

Scallops over Wilted Spinach Parmesan Risotto

Scallops over Wilted Spinach Parmesan Risotto

Prep Time
5 mins
Cook Time
5 mins
Total Time
40 mins
Servings: 3 servings
Calories: 481 kcal
Course: Dinner
Cuisine: Italian

Ingredients

  • 1 cup arborio rice
  • 16 oz sea scallops (about 12-14 )
  • 2 tsp butter
  • salt and fresh pepper
  • 1 shallot (minced)
  • 2 tsp butter
  • 1/2 cup white wine
  • 1 tsp olive oil
  • 4 cups fat free chicken stock
  • 1 shallot (minced)
  • salt and pepper
  • 10 oz baby spinach (washed)
  • 1/4 cup grated Parmesan cheese
  • 2 tbsp chopped parsley

Instructions

    Cup of Yum
  1. Heat chicken stock in a small pot.
  2. Wash scallops and pat dry with a paper towel. Season with salt and pepper.
  3. In a medium size heavy sauce pan, add butter on medium-low heat. Add shallots, sauté about 1 minute.
  4. Heat a medium size pan on a high flame. When pan is hot, melt 1 tsp butter and place half of the scallops in the pan.
  5. Add rice mixing well until well coated and transluscent, about 2 minutes.
  6. Sear without touching them for a few minutes until the bottom forms a nice caramel colored crust. Turn over and cook about another minute or 2, until the center is slightly translucent (you can check this by viewing them from the side) and the bottom is seared. Be careful not to overcook.
  7. Add wine, salt and pepper and mix well until it is absorbed into the rice.
  8. Remove from the pan and set aside on a warm plate.
  9. Ladle 1 cup stock into rice and mix until all stock is absorbed, add another ladle, and continue adding and stirring until all broth is absorbed, about 20-25 minutes.
  10. Add addition 1 tsp butter and cook remaining scallops. Set aside.
  11. Add parmesan cheese and parsley, mix well and serve.
  12. Add olive oil to the pan and sauté shallots, add spinach, salt and pepper. Toss until spinach wilts, 2 to 3 minutes.
  13. Serve scallops with spinach over risotto.

Nutrition Information

Serving 3/4 cup risotto and 5 oz scallops/spinach Calories 481kcal (24%) Carbohydrates 16g (5%) Protein 23.5g (47%) Fat 17g (26%) Saturated Fat 2g (10%) Cholesterol 67mg (22%) Sodium 628mg (26%) Fiber 2.5g (10%) Sugar 1.3g (3%)

Nutrition Facts

Serving: 3servings

Amount Per Serving

Calories 481

% Daily Value*

Serving 3/4 cup risotto and 5 oz scallops/spinach
Calories 481kcal 24%
Carbohydrates 16g 5%
Protein 23.5g 47%
Fat 17g 26%
Saturated Fat 2g 10%
Cholesterol 67mg 22%
Sodium 628mg 26%
Fiber 2.5g 10%
Sugar 1.3g 3%

* Percent Daily Values are based on a 2,000 calorie diet.