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Greek-Style Scallops

Serves: 4
Per Serving: 196 calories, 10g fat, 2g saturated fat, 14g protein, 475mg sodium, 13g carbs, 2g fiber

NOTE: This recipe is OK for those on the LMD (Low Microbial Diet) WITHOUT the feta cheese topping.


4 teaspoons olive oil, divided cup chopped flat leaf parsley, loosely packed
1 pound sea scallops     1 teaspoon chopped fresh oregano or teaspoon dried oregano
1 cup chopped onion   Salt and pepper to taste
1 cup sliced mushrooms (3 ounces) 1/3 cup crumbled reduced fat feta cheese
2 large garlic cloves, minced 2 tablespoons pine nuts, toasted
2 large tomatoes, seeded and chopped 2 teaspoons freshly squeezed lemon juice

Cooking Instructions:


In a large nonstick skillet, heat 2 teaspoons of the olive oil over medium-high heat.  Add the scallops and cook, stirring often, for 5-6 minutes, until opaque throughout and tender in the center.  Transfer the scallops and liquid from the skillet to a bowl; set aside.  Cool the skillet slightly and then rinse under hot water and dry.

2. In the same skillet, heat the remaining 2 teaspoons of olive oil over medium-high heat.  Add the onion and saute, stirring often, for 2 minutes.  Add the mushrooms and saute, stirring often, for 3-5 minutes, until the onion is soft.  Add the garlic and saute, stirring, for 1 minute.  Add the tomatoes, lemon juice, parsley, oregano, and salt and pepper to taste.  Bring to a boil, reduce heat and simmer, stirring occasionally for 5 minutes.  Stir in the scallops with their liquid and bring to a boil, stirring occasionally.  Top with the feta cheese and pine nuts.  Serve immediately.
3. To toast the pine nuts, put them in a small skillet over medium heat, shaking or stirring frequently until lightly browned, about 2-3 minutes.  Immediately transfer the nuts to a small dish and cool.

Recipe from: From: AICR's Publication -- The New American Plate Cookbook, 2005

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