Cornmeal-Crusted Scallops with Corn Relish

The sweet flavor and delicate texture of sea scallops make them an ideal pairing with the sweet-and-sour corn relish. When corn season is over, you can prepare the relish with 1 1/2 cups thawed frozen corn, although it won’t be as crunchy.

1 small red bell pepper, diced (1/4 inch)
1/2 medium onion, diced (1/4 inch)
1/4 cup cider vinegar
1 tablespoon sugar
3/4 teaspoon salt, divided
1/4 teaspoon celery seeds
1/8 teaspoon mustard seeds
1 1/2 cups corn kernels (from 2 medium ears corn)*
2 tablespoons all-purpose flour
2 tablespoons cornmeal
12 oz. jumbo sea scallops
1/4 teaspoon freshly ground pepper
1 tablespoon olive oil

1. Place bell pepper, onion, vinegar, sugar, 1/2 teaspoon of the salt, celery seeds and mustard seeds in large skillet. Bring to a simmer over medium heat; cook 5 minutes or until pepper is slightly softened and liquid has almost evaporated, stirring frequently. Stir in corn; cook and stir 3 minutes or until corn is crisp-tender. Cool to room temperature.

2. In small shallow plate, stir together flour and cornmeal. Sprinkle scallops with remaining 1/4 teaspoon salt and pepper; toss scallops in flour mixture to coat. Heat medium skillet over medium-high heat until hot. Add oil; heat until hot. Add scallops; cook 3 to 4 minutes or until light brown and center is barely opaque, turning once. Serve scallops with corn relish.

TIP *If corn is very sweet, omit sugar from recipe.

2 servings

PER SERVING: 330 calories, 9 g total fat (1 g saturated fat), 23.5 g protein, 43.5 g carbohydrate, 25 mg cholesterol, 1120 mg sodium, 4.5 g fiber