This simple Asian meal provides an array of health promoting nutrients including magnesium a mineral essential for healthy metabolism and insulin balance. A recent study published in the journal Circulation (1) found those who developed metabolic syndrome had the lowest intake of magnesium. Just one serving of this sensational scallop dish provides more than 40% of the RDI for this essential mineral.
Time to Table: 30 minutes
Healing Nutrient Spotlight
Excellent source of protein, vitamin B12, magnesium, selenium
Good source of vitamin B6, folate, thiamin, niacin, potassium, zinc
1 tbsp organic low-sodium soy sauce
2 tsp fresh organic ginger, peeled and grated
1/4 cup fresh organic lime juice
2 pounds fresh sea scallops
8 ounces organic soba (buckwheat) noodles
2 tsp organic sesame oil
2 tsp grapeseed oil
1/4 cup fresh organic lemon juice
Whisk together the soy sauce, lemon and lime juices, ginger, and sesame oil in a wide, shallow, nonreactive bowl. Boil the water for the soba noodles, add the noodles, and cook until al dente. Meanwhile, add the scallops to the lemon soy mixture and marinate, covered, at room temperature, for 5 minutes on each side. (Do not marinate longer or the scallops will become mushy when they’re cooked.) Transfer the scallops to a plate and reserve the marinade. Heat ½ teaspoon grapeseed oil in a 12-inch nonstick skillet over moderately high heat until hot but not smoking. Then sauté the scallops, six to eight at a time, until golden brown and just cooked through, 2 to 3 minutes on each of the flat sides, transferring them to a plate as they’re cooked. Wipe out the skillet and add ½ teaspoon oil between batches. Wipe out the skillet again, then add the marinade, and boil until reduced, about 2 minutes. Place the scallops over the soba noodles, and drizzle with sauce.
300 calories, 5 g total fat, 1 g saturated fat, 0 g trans fat, 1 g monounsaturated fats, 2 g polyunsaturated fats, 50 mg cholesterol, 717 mg sodium, 34 g carbohydrate, 0 g fiber, 0 g sugars, 32 g protein
He, K. et al. Circulation 2006 Mar 27.
[Ed. Note: Kelley Herring is the Founder & CEO of Healing Gourmet, a multimedia company that educates on how foods promote health and protect against disease. She is also the creator of Healing Gourmet's Personalized Nutrition Software and Editor-in-Chief of the Healing Gourmet book series published by McGraw-Hill, including Eat to Fight Cancer, Eat to Beat Diabetes, Eat to Lower Cholesterol and Eat to Boost Fertility. For more information, click here. ]
Rate this article by clicking on the stars below.
For more great articles like this delivered to your inbox, subscribe to our FREE natural health newsletter!