7 ounces dry sea scallops (approximately 4 scallops; found in most seafood sections)
2 teaspoons avocado oil, divided
1/2 cup cubed Spanish onion (1/4-inch cubes)
2 cloves garlic, peeled and finely chopped
1/2 teaspoon kosher salt
1/2 teaspoon cracked black pepper, divided
10 ounces grape tomatoes, washed and cut in half
1/2 cup unsalted chicken stock
1 teaspoon lime juice
2 teaspoons finely chopped cilantro
PREHEAT oven to 400°F.
REMOVE the small side muscle from the scallops, rinse scallops with cold water, and pat dry. Place in the refrigerator.
PREHEAT an ovenproof nonstick sauté pan over medium heat, add 1 teaspoon avocado oil, and wait 10 seconds for oil to heat up. Add onions and cook until translucent, about 2 minutes. Stir constantly so onions cook evenly. Add garlic, salt and ¼ teaspoon pepper, and stir for about 1 minute. Add tomatoes and chicken stock, and place pan in the oven for 10 minutes.
WITH about 4 minutes remaining on the sauce, remove scallops from the refrigerator. Preheat another nonstick pan over medium-high heat. Add remaining 1 teaspoon avocado oil and wait a few seconds for oil to heat up. Sprinkle ¼ teaspoon pepper over both sides of scallops. Place scallops flat side down in the pan, press gently so they kiss the pan, and cook for 45 seconds. Repeat on the other side. Once cooked, set scallops aside.
REMOVE sauce from the oven and stir in lime juice and cilantro. Serve by placing half the sauce on bottom of each plate and 2 scallops on top.
Exchanges/Food Choices: 2 vegetable | 2 lean protein | Calories 160 | Calories from Fat 50 | Total Fat 6g | Saturated Fat 1g | Trans Fat 0g | Cholesterol 25mg | Sodium 420mg | Potassium 550mg |Total Carbohydrate 13g | Dietary Fiber 2g | Sugars 4g | Protein 15g | Phosphorus 390mg