Recipe: Soy Sesame Scallops with Wasabi Mash and Sautéed Bok Choy

I usually decide what’s for dinner each evening by what looks best at the grocery store (I am extremely fortunate to have a practically organic grocery store on my block).  Last night the sea scallops looked amazing.  So, I went from there.  The first thing that came to mind was preparing them with a soy sesame glaze.  Keeping with the theme, I thought sautéed bok choy (also known as Asian white cabbage) and wasabi mashed cauliflower would be a nice accompaniment.  Unfortunately both grocery stores in my neighborhood were out of cauliflower so I decided on good ol’ mashed potatoes with a wasabi kick.  I don’t often cook with white potatoes (they have a high glycemic index), but really it’s how we prepare potatoes that give them a bad rap.  They are in fact full of essential vitamins and minerals.  By not using butter (or milk) and using greek yogurt instead, I gave them my own healthy spin.  You would have never known the difference.

Soy Sesame Scallops with Wasabi Mash and Sautéed Bok Choy

Serves 4

Scallops

Ingredients:

  • 3 tablespoons gluten-free tamari 

  • 3 tablespoons agave nectar
  • 2 tablespoons Dijon mustard 

  • 1 1/2 tablespoons rice wine vinegar
  • 1/2 teaspoon red pepper flakes 

  • 1 ½ pounds large sea scallops
  • 1 to 2 tablespoons extra virgin olive oil, divided 

  • 2 teaspoons toasted sesame seeds

Method:

In a small bowl, whisk together tamari, honey, mustard, vinegar, sesame seeds and red pepper flakes; set aside. 
Pat scallops dry with paper towels then heat 1 tablespoon of oil in a large skillet over medium high heat. Cook scallops in a single layer, flipping frequently, until golden brown and just cooked through, about 2 minutes per side (add the remaining 1 tablespoon of oil if needed).  Transfer scallops to a large plate when done. 

Reduce heat to medium low and allow skillet to cool off a bit, then add tamari mixture to skillet and simmer briefly until reduced to a glaze. Return scallops to skillet and toss well to coat.

Potatoes

Ingredients:

  • 5 large white potatoes, washed and cubed (skin on)
  • ¼ cup vegetable broth
  • 1 tablespoon wasabi powder (more if you’re daring)
  • 6 oz. greek yogurt (I used Fage 0%)
  • Freshly ground black pepper
  • 6 cups water
  • Dash of salt, optional

Method:

Fill a medium size pot with water and bring to a boil.  Add cut potatoes and a dash of salt if you like.  Cover and let cook about 10 minutes.  When potatoes are soft and you can easily stick a fork through them turn off heat and strain in a colander.  Return potatoes to the pot; add yogurt, vegetable broth, pepper and wasabi.  With an immersion blender, blend until smooth.

Bok Choy

Ingredients:

  • 2 large bunches boy choy or several small bunches of baby bok choy (I used a mixture of both)
  • 1 tablespoon extra virgin olive oil
  • Freshly ground black pepper to taste

Method:

If using large bok choy, cut the stems off and cut or tear into medium size pieces. If using baby bok choy, just cut off the very end of the stem and keep leaves whole.  Warm oil in a sauté pan; add bok choy and cook, tossing frequently, about 2-3 minutes until soft but still a little crisp.  Season with black pepper.

BENEFITS:

White Potatoes: Extremely high in Vitamin B6, Vitamin C, Iron, Copper and Potassium.

Scallops: High levels of Vitamin B12, Omega 3 Fatty Acids, Magnesium, Potassium and a great source of protein.

Wasabi: Known to have anti-inflammatory and anti-bacterial effects as well as potentially killing cancer cells.

Bok Choy: Aids in healthy digestion, high in vitamin A, vitamin C, beta-carotene, calcium and dietary fiber.

Greek Yogurt: Very high in Protein, low in sodium; contains live yogurt cultures which aid in digestion.

Enjoy!

DK

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One thought on “Recipe: Soy Sesame Scallops with Wasabi Mash and Sautéed Bok Choy

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