Seared scallops satisfy with little fat

Associated Press

Seared Scallops with Fiery Fruit Salsa is a recipe from the "Weight Watchers Great Cooking Every Day" cookbook. Associated Press

This recipe for seared scallops is one that fits the specifications, as do many others from the same source: "Weight Watchers Great Cooking Every Day" (Hungry Minds, $24.95).

This collection of 250 recipes has been compiled with techniques and tips from the Culinary Institute of America, and is illustrated with color photos.

Its range of dishes runs from appetizers such as Wild Mushroom and Goat Cheese Strudel, through desserts that include Chocolate Yogurt Mousse – with provision for tasty forays into the less-rarified worlds of tofu, pizzas and wraps.

A note with this recipe points out that searing scallops keeps them plump and tender on the inside, crisp and golden on the outside.

Seared Scallops With Fiery Fruit Salsa

• 1 small papaya, peeled, seeded and chopped
• 1/2 red bell pepper, seeded and chopped
• 1 medium red onion, chopped
• 2 tablespoons fresh lime juice
• 1 tablespoon chopped fresh cilantro
• 1 teaspoon minced jalapeno pepper (wear gloves when handling to prevent skin irritation)
• 1/2 teaspoon salt
• 2 tablespoons all-purpose flour
• Freshly ground pepper
• 1 pound sea scallops, muscle tabs removed (see note)
• 1 tablespoon olive oil

To make the salsa:

In a bowl, combine the papaya, bell pepper, onion, lime juice, cilantro, jalapeno and 1/4 teaspoon of the salt.

In a large zip-close bag, combine flour, ground pepper and the remaining 1/4 teaspoon salt; add the scallops, seal the bag and shake to coat scallops.

Heat a large nonstick skillet. Swirl in the oil. Shake the excess flour off the scallops and place them in the skillet. Cook, turning, until the scallops are golden-brown on the outside, and just opaque in the center, about 1 minute per side. Serve the scallops over the salsa.

Makes 4 servings.

Note: Scallops often come with tabs of muscle still attached. The muscle is tough and should be removed before cooking. To remove, simply peel the muscle tab away from the scallop and discard.

Nutrition information per serving: 185 calories, 4 g total fat (1 g saturated fat), 37 mg cholesterol, 477 mg sodium, 16 g carbohydrates, 2 g fiber, 20 g protein.