Seared scallops with sweet chilli sauce
Impress your friends with these stylish, healthy canapés
Difficulty and servings
Makes 20
Preparation and cooking times
Prep 15 mins
Cook 3 mins
Low-fat
- Place the ginger, coriander and garlic in a pestle and mortar, then pound to a paste. Add the oil and mix through. Pour over the scallops and rub in until they are covered with the mixture. Thread each scallop onto a skewer (see Know-how, below). Can be done up to 1 day in advance.
- To cook, heat a non-stick frying pan until really hot. Place a couple of skewers in the pan and cook for 2 mins, until starting to turn golden. Turn over, drizzle with more oil if needed, then cook for another min. Serve with sweet chilli sauce.
Sweet chilli sauce
Place 1 deseeded chopped red pepper, 2 halved deseeded red chillies, 100g caster sugar and 100ml white or rice vinegar in a pan with 100ml water. Bring to the boil, then leave to simmer for 30 mins until it turns pinkish. Cool, then place in a food processor and blend until smooth. Return to the pan and cook until slightly sticky, about 20 mins more.
Know-how
If you've got wooden or bamboo skewers, soak them in warm water for an hour before using, otherwise they might burn when cooked. Independent cookshops often sell smart skewers, so it's worth hunting around.
51 kcalories, protein 6g, carbohydrate 0g, fat 3 g, saturated fat 0g, fibre 0g, salt 0.17 g
Recipe from Good Food magazine, January 2008.
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http://www.bbcgoodfood.com/recipes/12538/
http://www.bbcgoodfood.com/recipes/12538/
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Ingredients
- knob of fresh root ginger
- handful coriander stems or leaves
- 2 garlic cloves
- 4 tbsp vegetable oil , plus extra for cooking
- 20 scallops
- sweet chilli sauce , to serve (recipe below)
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Difficulty and servings
Makes 20
Preparation and cooking times
Prep 15 mins
Cook 3 mins
Low-fat
Ingredients
- knob of fresh root ginger
- handful coriander stems or leaves
- 2 garlic cloves
- 4 tbsp vegetable oil , plus extra for cooking
- 20 scallops
- sweet chilli sauce , to serve (recipe below)
51 kcalories, protein 6g, carbohydrate 0g, fat 3 g, saturated fat 0g, fibre 0g, salt 0.17 g
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