Wheatless Wednesday – Warm Scallop Salad with Lentils and Frisee

20150915_203424

I love Autumn salads which are a bit heartier than those we enjoy in summer.  With the advent of chilly evenings, we need more tummy-filling ingredients to keep us warm and satisfied.  It also helps that bikinis are soon to become a distant memory (unless you’re going on a tropical vacation).  I really like adding either grains or legumes to salads, especially if they are the main course and French green lentils are a favorite.  In creating this salad, I started with a bed of frisee which adds texture and interest, then a layer of French green lentils, tomatoes and oranges topped with warm seared scallops.  A final drizzle of mustard vinaigrette completes the dish. To make this dish vegan, substitute sliced hearts of palm instead of scallops. I don’t know how hearts of palm are when seared, so would recommend using them raw unless you are up for a challenge. It could be worth a try, though.  They sure worked well as a meat alternative in my Pulled ‘Pork’ Sliders. I may have to try…

20150915_191143

Frisee is an under-appreciated green, at least in the Univted States.  Frisee, also called curly endive, is part of the chicory family, along with Belgian endive, radicchio, and escarole.  Frisee is packed with nutrients, and very low in calories like most greens. It is an excellent source of folic acid, vitamin A and vitamin C, with approximately one third the daily recommended amount of each, in a single serving. It is also a good source of vitamin K, and manganese. It’s slightly bitter and nutty flavor makes it a nice addition to salads but it works best mixed with milder greens or with complementary flavors like sweet citrus, earthy lentils and a tangy vinaigrette.

20150915_192344

I often use French green lentils (De Puy) which I think are the most flavorful and they keep their shape when cooked, unlike red lentils which are soft and split open, making them perfect for soups and stews.  Brown lentils, which are the most commonly available, can be substituted.  Just be careful not to overcook as they also can become too soft.  Lentils not only delicious, they are high in protein, low in fat and are a good source of fiber and vitamins and minerals, including iron.

TIPS: When purchasing scallops, try to buy dry sea scallops.  Scallops are often labelled ‘dry’ or ‘wet’.  If they aren’t labelled, ask. ‘Wet’ scallops are treated with a solution called STP (sodium tripolyphosphate), which helps the scallops maintain their moisture. The STP solution gives scallops a longer shelf life and keeps them plump and fresh looking. As a result, you’ll not only pay for the added water weight (meaning you get fewer scallops per pound and possibly scallops that are less than fresh)  In addition, you’ll also have trouble browning these scallops—no matter how hot your pan—because of all that excess moisture. If you have had trouble browning scallops in the past, this could be the reason. You will still rinse and dry your scallops which shouldn’t effect the browning as long you dry them well with paper towels.

20150915_203435

WARM SCALLOP SALAD WITH LENTILS AND FRISEE

1 lb large sea scallops
1/2 cup French green lentils
2 ripe tomatoes
1 orange
3-4 scallions, sliced
1 head frisee
2 Tbsn olive oil
salt

VINAIGRETTE
1/4 cup olive oil
1/4 cup apple cider vinegar
1 lemon, juiced
1 tsp dijon mustard
1/4 tsp salt (or to taste)
1/8 tsp pepper

20150915_191350

  • Cook lentils as directed but don’t over cook.  They should be al dente.  Pour off any excess water, remove from heat and set aside to cool with lid off.

20150915_193501

  • Slice tomatoes into wedges.  Peel oranges and slice into rounds and then halves.

20150915_191500

  • Pull frisee apart and place in one a large platter or bowl.

20150915_192031

  • Spread cooled lentils over frisee.

20150915_194535

  • Top with tomatoes, orange slices and scallions.

beets13-e1400011767587.jpg (2817×2301)

  • Whisk all vinaigrette ingredients together in a small bowl and set aside.

20150915_203036

  • Rinse and dry scallops. Heat olive oil over medium high heat until the pan is very hot. Arrange scallops in a single layer, uncrowded.  Sprinkle with salt and pepper.  Cook about 1 1/2 to 2 minutes and flip to cook the other side for another 1 1/2 minutes.

20150915_203435

  • Remove from heat and place on top of salad. Sprinkle with vinaigrette and serve immediately.

20150915_204021

Warm Scallop Salad with Lentils and Frisee

  • Servings: 4
  • Difficulty: easy
  • Print
20150915_203424

 1 lb large sea scallops
1/2 cup French green lentils
2 ripe tomatoes
1 orange
3-4 scallions, sliced
1 head frisee
2 Tbsn olive oil
salt

VINAIGRETTE
1/4 cup olive oil
1/4 cup apple cider vinegar
1 lemon, juiced
1 tsp dijon mustard
1/4 tsp salt (or to taste)
1/8 tsp pepper

  • Cook lentils as directed but don’t over cook.  They should be al dente.  Pour off any excess water, remove from heat and set aside to cool with lid off.
  • Slice tomatoes into wedges.  Peel oranges and slice into rounds and then halves.
  • Pull frisee apart and place in one a large platter or bowl.
  • Spread cooled lentils over frisee.
  • Top with tomatoes, orange slices and scallions.
  • Whisk all vinaigrette ingredients together in a small bowl and set aside.
  • Rinse and dry scallops. Heat olive oil over medium high heat until the pan is very hot. Arrange scallops in a single layer, uncrowded.  Sprinkle with salt and pepper.  Cook about 1 1/2 to 2 minutes and flip to cook the other side for another 1 1/2 minutes.
  • Remove from heat and place on top of salad.
  • Sprinkle with vinaigrette and serve immediately.

 

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s