This dish is a good source of heart-healthy omega-3 fatty acids, plus selenium, vitamin B₁₂, and vitamin C. After skillet-steaming the scallops and squid in a small amount of seasoned water, the cooking liquid is reduced by about half and used as the basis of the lemony salad dressing. Timing alert: The salad should chill for about 2 hours before serving.
- ½ cup water
- 2 cloves garlic, minced
- 2 teaspoons fennel seeds
- 1½ teaspoons grated lemon zest
- ¼ teaspoon salt *
- ½ teaspoon red pepper flakes
- ½ pound clean squid bodies (no tentacles), cut into ½-inch-wide rings
- ½ pound sea scallops, halved horizontally
- 4 teaspoons olive oil
- ⅓ cup fresh lemon juice
- 2 celery stalks, halved lengthwise and thinly sliced crosswise
- 1 yellow bell pepper, cut into thin strips
- ½ cup diced red onion
- In a large skillet, combine the water, garlic, fennel seeds, lemon zest, salt, and red pepper flakes.
- Bring to a simmer over low heat. Add the squid and scallops, and cook, uncovered, until the squid are tender and the scallops are opaque throughout, about 3 minutes. With a slotted spoon, transfer the shellfish to a bowl.
- Bring the liquid remaining in the skillet to a boil over high heat. Add the olive oil, return to a boil, and boil until the mixture is reduced to ¼ cup, 2 to 3 minutes. Strain into a large bowl. Whisk in the lemon juice.
- Add the celery, bell pepper, and red onion. Add the squid and scallops and toss to combine. Cover and refrigerate until the seafood is well chilled, about 2 hours.
Makes 4 servings; per serving: 188 calories, 7g total fat (1.2g saturated), 150mg cholesterol, 2g dietary fiber, 11g carbohydrate, 19g protein, 440mg sodium.
From The Wellness Kitchen
