In the world of culinary delights, few dishes capture the essence of elegance and simplicity as beautifully as a well-prepared scallop pasta. This dish is a testament to the idea that sometimes, the most exquisite meals are those that allow the natural flavors of their ingredients to shine. With its sweet, tender bay scallops, garlicky tomato sauce, and a touch of fresh basil, this scallop pasta delivers restaurant-quality flavor without the fuss, making it an ideal choice for both weeknight dinners and special occasions.

Recipe: Scallops and Pasta with Garlicky Tomato Sauce

Ingredients:

• 8 ounces thin whole-wheat spaghetti
• 2 tablespoons extra-virgin olive oil, divided
• 1 pound bay scallops, tough side muscle removed, patted dry
• 1 tablespoon finely chopped garlic
• 3 cups mixed cherry tomatoes (16 ounces)
• 1 teaspoon salt
• ¼ cup dry white wine
• 1 medium zucchini, chopped
• ¼ cup chopped fresh basil, plus more for garnish

Instructions:

1. Cook the Pasta:Bring a medium pot of water to a boil over high heat. Add the spaghetti and cook according to the package directions until al dente. Drain the pasta, reserving 1½ cups of the cooking water. Return the pasta to the pot. Whole-wheat spaghetti is an excellent choice here, as it adds fiber and protein to the dish, making it both nutritious and satisfying.

2. Sear the Scallops:Working in two batches, heat 1½ teaspoons of olive oil in a large nonstick skillet over medium heat. Add half of the scallops and cook undisturbed until they are lightly browned on the bottom, about 4 minutes. Flip and cook until just cooked through, about 1 minute. Transfer the scallops to a large plate. Repeat with the remaining oil and scallops. Do not wipe the skillet clean. Searing the scallops in batches ensures even cooking and prevents overcrowding, which can lead to sticking and uneven browning.

3. Prepare the Sauce:Add the remaining 1 tablespoon of olive oil to the skillet and heat over medium-high heat. Add the garlic and cook, stirring constantly, until fragrant, about 1 minute. Add the cherry tomatoes and salt, cooking until the tomatoes are softened and begin to burst, about 6 minutes. Add ¼ cup of the reserved pasta cooking water and the white wine. Lightly crush some of the tomatoes with the back of a spoon to release their juices.Stir in the chopped zucchini and bring the mixture to a simmer. Simmer until the sauce thickens slightly, about 3 minutes. Zucchini adds a subtle sweetness and extra fiber to the dish, enhancing its nutritional profile.

4. Combine and Finish:Add the cooked pasta and ¼ cup of fresh basil to the skillet. Cook, stirring and tossing constantly, and add more pasta water as needed, ¼ cup at a time, until the sauce thickens and coats the pasta evenly, about 3 minutes. Stir in the scallops, ensuring they are evenly coated with the sauce. Garnish with additional basil for a burst of freshness.

A Culinary Journey Through Flavor and Nutrition

This scallop pasta is more than just a meal; it is a celebration of fresh, high-quality ingredients that come together to create a dish bursting with flavor and nutrition. Each element plays a crucial role in delivering a balanced and satisfying experience.

Scallops: The Star of the Dish

Bay scallops are the centerpiece of this recipe, offering a delicate sweetness and tender texture that is unparalleled. When buying scallops, opt for ones that are dry-packed and free from artificial preservatives. These scallops will brown better and retain their natural flavor. Searing the scallops until they develop a golden-brown crust not only enhances their appearance but also locks in their natural juices, ensuring a succulent result.

Garlicky Tomato Sauce: The Flavor Base

The sauce is where the magic happens. A blend of fresh cherry tomatoes, garlic, and white wine creates a rich, garlicky tomato sauce that is both tangy and aromatic. Cherry tomatoes are ideal for this recipe because they are naturally sweet and juicy, providing a burst of flavor without adding too much moisture. The addition of white wine adds depth and complexity, while the garlic infuses the sauce with its signature warmth.

Zucchini: The Nutritious Addition

Zucchini is a low-carb, low-calorie vegetable that adds a subtle sweetness and extra fiber to the dish. It complements the richness of the sauce and the tenderness of the scallops without overpowering them. Zucchini is also rich in potassium, magnesium, and antioxidants like lutein and zeaxanthin, which support heart health and vision.

Whole-Wheat Spaghetti: The Nutritious Base

Whole-wheat spaghetti is the perfect choice for this dish, providing a hearty base that complements the rich sauce and tender scallops. Whole-wheat pasta is an excellent source of carbohydrates for energy and adds fiber to the dish, promoting digestive health. It also contains more protein than traditional semolina pasta, making it a nutritious choice for those looking to increase their protein intake.

Expert Tips from the EatingWell Test Kitchen

Developing and testing this recipe in the EatingWell Test Kitchen, we uncovered several key tips to ensure the best possible result:

1. Pat Scallops Dry:Always pat scallops dry before cooking, especially if they are frozen. Dry scallops will brown better and develop a more even crust.

2. Sear Scallops Undisturbed:When searing scallops, cook them undisturbed until they develop a nice brown color. If you try to turn or stir them before they brown, they will likely stick to the pan and break apart.

3. Substitute Ingredients Wisely:If fresh cherry tomatoes are not available, you can substitute them with jarred passata, an uncooked tomato puree that has been strained. For the white wine, try using a splash of clam juice to enhance the seafood flavor. Adding chopped shallots and hot chile peppers can also elevate the dish.

4. Check Scallops for Doneness:Press on the scallop. If it feels firm and not mushy, that’s a good indication it is fully cooked. You should see browning on the outside. Then, cut one in half to check the inside—it should be opaque.

Nutritional Highlights

This scallop pasta is a powerhouse of nutrition, delivering a balanced mix of protein, fiber, and essential vitamins and minerals. Each serving contains 392 calories, with 9 grams of fat, 29 grams of protein, and 51 grams of carbohydrates. The dish is rich in vitamin B12 and zinc from the scallops, which support thyroid health and immune function. The cherry tomatoes provide vitamin C, which boosts collagen production and supports skin health. Zucchini adds potassium, magnesium, and antioxidants that promote heart health and vision.

Frequently Asked Questions

1. What is the Difference Between Sea Scallops and Bay Scallops?Sea scallops are about three times larger than bay scallops. Bay scallops are the sweetest and most tender, making them ideal for this dish.

2. How Do I Store and Reheat Leftovers?Store leftovers in an airtight container in the fridge for up to 2 days. To reheat, add 1 teaspoon of water, cover, and microwave on High for 30 seconds. Check the scallops and repeat until the desired temperature is reached.

3. Can I Substitute the Wine?Yes, you can substitute the white wine with a splash of clam juice or even vegetable broth. This will still add depth to the sauce without the alcohol.

This Scallops and Pasta with Garlicky Tomato Sauce is a dish that embodies the true spirit of Italian cuisine—simple, fresh ingredients prepared with care to create a meal that is both satisfying and elegant. It is a perfect example of how a few high-quality ingredients can come together to create a dish that is greater than the sum of its parts.

Whether you are looking to impress guests with a restaurant-worthy meal or simply treat yourself to a delicious dinner, this recipe is a perfect choice. Its adaptability, nutritional benefits, and rich flavors make it a dish that can be enjoyed by all. So, the next time you find yourself in the kitchen, consider giving this scallop pasta a try. It might just become a staple in your culinary repertoire, a dish that nourishes both body and soul.