Pan Roasted Scallops and Shrimp in a Mustard Yogurt Sauce

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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.

340
Calories
4g
Fat
62g
Protein
6
Servings

Ingredients

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
Nutrition Information: 
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%

Preparation:

Step 1

Peel and devein shrimp, leaving tail on.

Step 2

To clean scallops you need to remove the "foot" or the narrow band attached to one side of the scallop.

Step 3

Stir yogurt, mustard, garlic, scallions, parsley, capers, salt and pepper together.

Step 4

Use approximately half to marinate the seafood.

Step 5

Heat sauté pan or skillet over medium high burner and when hot add 1-2 tb oil.

Step 6

Remove seafood from marinade and add to hot pan in a single layer.

Step 7

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).

Step 8

Drizzle remaining sauce over seafood on plate and serve.

Ingredients

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
Nutrition Information: 
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%

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