Pan Roasted Scallops and Shrimp in a Mustard Yogurt Sauce
A quick pan roast is a great way to cook lots of fish. You need a good sauté pan or cast iron skillet and an oven preheated to 450°. Try this same recipe with stripped bass fillet, salmon or cod.
- 1 1/2 lb large shrimp (16-20 ct)
- 1 1/2 lb dry packed large sea scallops
- 1 c Stonyfield Organic Whole Milk Plain Yogurt
- 2 t grainy (mustard)
- 1 t garlic (minced)
- 1 T scallion green end (finely chopped)
- 1 T parsley leaves (washed and coarsely chopped)
- 1 t capers (chopped)
- 1/2 t kosher salt
- Freshly ground black pepper
Calories: 340, Calories from Fat: 40, Total Fat: 4g, Saturated Fat: 1.5g, Cholesterol: 315mg, Sodium: 890mg, Total Carbohydrate: 10g, Sugars: 3g, Protein: 62g, Vitamin A: 10%, Vitamin C: 6%, Calcium: 15%, Iron: 40%
Peel and devein shrimp, leaving tail on.
To clean scallops you need to remove the 'foot' or the narrow band attached to one side of the scallop.
Stir yogurt, mustard, garlic, scallions, parsley, capers, salt and pepper together.
Use approximately half to marinate the seafood.
Heat sauté pan or skillet over medium high burner and when hot add 1-2 tb oil.
Remove seafood from marinade and add to hot pan in a single layer.
Allow heat to recover 1-2 minutes and place in hot oven to roast 3-4 minutes longer until shrimp are firm but succulent and scallops feel set to the touch (for fish fillet a good rule of thumb is for every inch of thickness roast for 6-8 minutes).
Drizzle remaining sauce over seafood on plate and serve.