I’m gonna create a new category of my posts : 15 minute bowl. And this is the first one. So yummy! So fast! So good for you! Scallops and bell peppers –is so perfect together. All you do is sear the scallops for about 3 minutes. Saute the bell peppers for another 3 minutes, spritz 2 handful of radish spouters (or any other greens) with lime, good extra virgin olive oil, salt and pepper. Prep an avocado (I use 1/2 for me and the other half for the hub’s bowl). Warm up ready made quinoa. Dump everything in 2 bowls. Well, not dump. Rather arrange… in an artful way….the ingredients in 2 bowls. Again, you eat with your eyes first, right?
The only thing you really gotta know about this dish is how to properly cook the scallops. Yep, I’ve seen way too many good scallops gone bad due to bad technique. Tsk! Tsk! Don’t fret…once you get this down, you’ll never prepare scallops the bad way again. I thought instead of writing all the explanations away….that’s just too long, and truthfully just too much for my semi-ADD head, I’ll just let the trusted Alton Brown do all the teachings in video, ok? Here. The only thing I’d change in the video is that I use avocado oil for my high heat preparation. I like using “Chosen Food” avocado oil. It’s non-GMO, and is certified organic. Costco carries it.
Speaking of Costco, have you noticed how bigger and bigger their organic isle is getting? YES! Other things I get there are: “California Olive Ranch” Extra Virgin Olive Oil. Because unfortunately, just because the bottle says it’s olive oil, does not mean it’s actually all olive oil. Most are diluted with other not so good/inflammating oil for your body. Read here. I also buy “Seeds of Change” Quinoa and brown rice in Costco. I like it for its convenience on the occasions that I do eat my gluten-free whole grains.
I have featured sprouts before in my earlier post: Asian crunchy salad with miso tahini dressing. I incorporate them as much as I can to my dishes because they are just sooo good for you. Do you know that they are about 30x more nutritious than most organic vegetables? Read here.
- 8 pieces scallops
- one red bell pepper, cut into bite-size pieces
- any sprouts (such as broccoli, radish, pea shoots. Featured is radish sprouts), 4 handfuls
- Avocado, such as Haas, 1, cut in half, then sliced in half again lengthwise
- cooked gluten free whole grains, such as "Seeds of Change" Quinoa and brown rice, 2 servings (we usually just use half of a packet per meal)
- cumin powder -for seasoning scallops
- garlic, 1 clove, minced
- lime, enough to spritz sprouts
- Optional but recommended: cilantro, lime zest, cayenne
- Oil for sprtizing sprouts and searing the scallops with (I use avocado oil for searing, and olive oil for spritzing the sprouts)
- Freshly ground black pepper
- Sea salt
- Dry scallops thoroughly, Season with cumin, black pepper and salt (and cayenne if available). Then sear as shown in the video link. Set aside.(Optional: to still warm scallops, top with zest of ½ lime and/or cilantro)
- In same pan, add a swirl or two of oil. Dump in bell peppers and garlic. Stir fry for about 3 minutes. To loosen left over bits from scallops in the bottom of the pan, use dry white wine or chicken broth or just plain water (no more than ¼ cup). You don't want to waste these bits. It's what gives the dish a lot of flavor. Most of it should evaporate, leaving you flavorful bell peppers. Salt and pepper to taste.
- Warm uo the quinoa as per instructions. With "Seeds of Change" quinoa/brown rice, it only takes 90 seconds in a microwave. There's another way to warm it up in the instructions if you don't like to use microwave.
- Get about 4 handfuls of sprouts. Spritz it with some lime juice, extra olive oil, salt and pepper. Mix well to incorporate the dressing throughout.
- Now the FUN part: assemble the bowls as shown in this post's pictures. OR make it your own! Be creative! Above all, have fun!