Grilled Fennel with Seared Scallops


How to re-create this recipe:


(Serves 1)

  • 5 scallops
  • 1 half ruby red or pink grapefruit
  • 1 fennel bulb (reserve some fennel fronds for garnish)
  • 1/4 cup of olive oil
  • salt and black pepper
  • 1 small garlic clove

Putting it together:

  1. finely chop the small garlic clove and coat the scallops in it with 1 tbsp of olive oil, salt and black pepper.
  2. Segment/supreme half a grapefruit (in the meantime preheat a saute pan on medium/high heat
  3. Slice 1 fennel bulb, lengthwise into 5 pieces (about 1 cm thick) and coat in 1/4 cup of olive oil, salt and pepper  in a flat dish. Try to keep the shape in tact once fennel is sliced.
  4. Saute scallops in the saute pan on medium/high heat, sauteing about 3 minutes on each side. Once finished set aside (cover with foil to keep warm). Preheat a grill pan in the meantime
  5. Using a grill pan, grill fennel on each side until it appears charred and softened on each side (about 2-3 minutes).
  6. To assemble, see picture above.

Nourishment for your body:

Scallops are more than 80 percent protein. One 3-ounce serving provides 20 grams of protein and just 95 calories. They’re also a good source of both magnesium and potassium. Pink grapefruits have a powerful nutrient combination of fiber, potassium, lycopene, vitamin C, and choline which all help to maintain a healthy heart. Fennel contains fiber, potassium, folate, vitamin C, vitamin B-6, and phytonutrient content, coupled with its lack of cholesterol, all support heart health. As fiber helps lower the total amount of cholesterol in the blood, it decreases the risk of heart disease.

Tips when cooking:

If you find that you have leftover ingredients you can use the grapefruit segments and/or fennel as toppings in a salad. While your cooking, don’t forget to take in the aroma of the grapefruit which smells clean, fresh and invigorating! The essential oils in grapefruits are used in aromatherapy.

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