Harissa Spiced Scallops with Spring Vegetables

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Ingredients

1 cup (250 mL) thinly sliced carrots

1 cup (250 mL) frozen peas

1 cup (250 mL) diced leeks

2 cups (500 mL) sugar snap peas, trimmed and halved on diagonal

1 pkg (400 g) PC Blue Menu Wild Nova Scotian Frozen Sea Scallops, thawed and patted dry

1 tbsp (15 mL) olive oil

2 tsp (10 mL) PC black label Harissa Blend

¼ cup (50 mL) chicken stock

Half lemon

Harissa Spiced Scallops with Spring Vegetables

Seared scallops spiked with harissa sit atop a mélange of spring vegetables. A dish that's fancy enough for a restaurant, but easily done at home.

Serves: 4
Difficulty Level: Intermediate
Prep time: 20 minutes
Cook time: 10 minutes

Nutritional Information

Per serving: 200 calories

fat 4.5 g (of which 1 g is saturated)

omega-3 polyunsaturates 0.5 g

sodium 480 mg

carbohydrate 19 g

fibre 5 g

protein 20 g

High in Fibre

Low in saturated fat

Excellent Source of Vitamin A

Excellent Source of Vitamin C

Source of Iron

Source of Calcium

Instructions

In saucepan of boiling water, cook carrots for 2 minutes. Add peas, leeks and snap peas and return to a boil. Cook for 2 minutes. Drain vegetables and gently rinse with cold water. Set aside.


Remove and discard small side muscle from scallops. In bowl, toss together scallops, olive oil and harissa spice blend. Heat large nonstick frying pan over medium-high heat until very hot. Arrange scallops, flat surface down, in a single layer in pan. Sear for 1 or 2 minutes, depending on thickness. Turn scallops over and sear for 1 to 2 minutes or until cooked through. Transfer scallops to a plate and keep warm.


In same pan, bring chicken stock to a boil. Add cooked vegetables and toss until hot. Transfer vegetables to a serving platter and arrange seared scallops on top. Generously squeeze lemon over scallops and vegetables.

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