Recipe for scallops & cherry tomato sauté

Sizzling, protein-rich scallops and tiny tomatoes packed with Vitamin C go from the pan to the dining table in minutes. Here's a great recipe:

Preparation: 5 minutes
Cooking time: 10 minutes
Serves: 4

• 500 g (1 lb) scallops
• 20 ml (4 tsp) cornstarch
• 10 ml (2 tsp) olive oil
• 3 cloves garlic, minced
• 500 g (1 lb) cherry tomatoes
• 150 ml (2⁄3 c) dry vermouth, white wine or chicken stock
• 2 ml (1⁄2 tsp) salt
• 75 ml (1⁄3 c) chopped basil
• 15 ml (1 tbsp) cold water

Method:

1. Dredge scallops in 15 grams (three teaspoons) of the cornstarch, shaking off the excess. Heat oil in a large non-stick frying pan over medium heat. Add scallops and sauté until golden brown and cooked through, for about three minutes. Using a slotted spoon, transfer the scallops to a bowl.
2. Add garlic to pan and cook one minute. Add tomatoes and cook until they begin to collapse, or about four minutes. Add vermouth, wine or stock, salt and basil. Bring to a boil and cook for about one minute.
3. Blend remaining cornstarch and cold water in a small bowl. Add mixture to pan and cook, stirring, until sauce is slightly thickened, or about one minute.
4. Return scallops to pan. Reduce to a simmer and cook just until heated through, about one minute.

Per serving:

• 176 Calories
• 20 g Protein
• 4 g Fat (including 1 g Saturated Fat)
• 37 mg Cholesterol
• 10 g Carbohydrates
• 1 g Fibre
• 483 mg Sodium

• Almost any dish made with shellfish can also be made with a firm-fleshed fish.
• Fillet of monkfish, cut into bite-sized chunks, is a great substitute for shrimp, scallops, lobster or crabmeat because it has a taste similar to that of shellfish.
• Mahimahi, salmon, swordfish and tuna can all be used as substitutes in recipes calling for shellfish.

• Lycopene-rich food may protect against prostate cancer.
• In a six-year study of 48,000 men who consumed 10 or more servings per week of tomato products, participants experienced a 45 percent reduction in prostate cancer.

There you have it -- an easy recipe for a sophisticated scallop and tomato sauce dish that tastes delicious. Try it out and impress your next dinner guests!

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