Contributed By: Goldenrose
Weight Watchers Getting Started Week 1
A simple yet elegant meal.
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Total Preparation Time: 1 hour
Ingredients: Fish
Actual Cooking Time: 45 minutes
Number of Servings: 4
Nutrition Content: Good Source of Calcium
Meal Type: Entree
Ingredients
4 Medium sweet potatoes
1/2 cup Fat-free milk
1 (1 inch) piece Fresh ginger, peeled and grated
1/2 tsp Salt
1/4 tsp Freshly ground pepper
1 tbsp Unsalted butter
3/4 pound Large sea scallops, sliced into 1/4 inch thick rounds
2 Scallions, thinly sliced.
Preparation
1. Preheat oven to 400 degree f. Pierce the potatoes in several places. Bake until tender, about 45 minutes. Halve the potatoes lengthwise, and scoop the pulp into a medium bowl. Stir in the milk, ginger, salt, and pepper. Beat with an electric mixer at low speed until blended and smooth. Keep warm.
2. Heat the butter in a large nonstick skillet over medium-high heat. Cook until the butter just begins to brown slightly. Add the scallops; cook, turning once, until browned on the outside and just opaque in the center, about 1 minute on each side. Sprinkle with the scallions and serve with the potatoes.
Cook's Notes
Nutrition Information
Calories: 233
;
Total Fat: 4 g
;
Saturated Fat: 2 g
;
Carbohydrates: 32 g
;
Protein: 17 g
;
Calcium: 100 mg
;
Sodium: 487 mg
;
Fiber: 4 g