An easy, elegant meal that tastes decadent and rich, but is secretly quite healthy! Tiny bay scallops are the star of this show, coated in a rich pesto cream sauce and tossed with broccoli and sweet red bell pepper. The sweetness of the scallops and the peppers contrast so nicely with the texture of the crisp tender broccoli and the herby cheese flavor of the creamy sauce.
And the best part about it is you cook the scallops and veggies directly in the sauce, so there’s only one pan to clean. Scallops cook quickly along with the veggies so it’s ready in no time. You can even make the sauce ahead of time, speeding up your meal prep at dinnertime considerably.
I honestly made this lovely meal just for myself, on a day when my two (adult) kiddos were off with their dad celebrating the youngest’s birthday. So I had the afternoon and evening to myself. Since my son and I had cleaned out the freezer the previous weekend, we found bay scallops and broccoli that I didn’t even know we had. Also, I have tons of frozen pesto so I decided a pesto cream sauce would be just the thing for my little scallops to swim in.
The sauce is a riff on my standard alfredo sauce, which was absolutely perfect with the scallops. I was so pleased that the scallops still tasted good after being forgotten in the freezer. I’d picked them up on a whim at Aldi a while ago, and haven’t been cooking much since I started my pottery adventures. I tend to spend most of my time potter-ing now (as my parents call it). And I’ve made good progress!
How can Bay Scallops in Pesto Cream Sauce be healthy?
You might be wondering how I can say this rich, decadent meal is healthy. Here’s why:
- Scallops are not only deliciously sweet and tender (when cooked right), they are considered one of the most healthy seafoods. High in protein, low in fat and boasting antioxidants, magnesium and omega 3 fatty acids, scallops truly are great for your cardiovascular health.
- Broccoli is loaded with vitamins, minerals, fiber, and antioxidants, making it amazing for reducing inflammation, keeping your blood sugar stable and strengthening your immune system.
- Red Bell Pepper is sweet and tasty, but low in calories and high in vitamins and minerals, specifically vitamin A and C, so they are great for your eyes and skin.
Yes, all of this is smothered in a rich cream sauce. But I lightened up the sauce. I swapped out the heavy cream for milk, added light cream cheese, butter, sharp Asiago cheese and a few teaspoons of basil pesto. So you get the same rich, wonderful flavor as a rich alfredo with a wonderful hint of basil pesto. The sauce tastes decadent, but all in all, it’s quite healthy in small doses.
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Bay Scallops in Pesto Cream Sauce with Broccoli & Sweet Peppers (for two)
- Prep Time: 10 min
- Cook Time: 15 min
- Total Time: 30 min
- Yield: 2 – 3 servings 1x
- Category: Dinner
- Method: Stovetop
- Cuisine: Italian
- Diet: Gluten Free
Ingredients
For the sauce:
- 2 Tablespoons grass fed butter
- 1/2 cup chopped sweet onion
- 3 cloves garlic, peeled & chopped
- 1 cup milk
- 2 oz. light cream cheese (Neufchatel)
- 1/2 – 3/4 cup finely shredded Asiago or Parmesan cheese
- 2 teaspoons cornstarch
- 3 teaspoons pesto (or more, to taste)
- Salt & freshly ground pepper, to taste
For the scallops:
- 5 – 8 oz. bay scallops, fresh or frozen
- 1 1/2 cups chopped red bell pepper (fresh or frozen)
- 3 cups frozen broccoli, chopped
- If needed: additional teaspoon cornstarch
Instructions
- Gather all the things you need for the recipe. If the scallops are frozen, thaw them in a bowl of water.
- To make the sauce, melt the butter over medium heat, then add the onions and saute until soft & translucent. Add the garlic and saute a bit more until fragrant. Stir in the milk, then scoop out about 3 – 4 Tablespoons of the liquid and set it aside for later.
- Add the cream cheese in bits and cook, stirring frequently, until the cream cheese melts. (You can smash the cream cheese on the side of the pan with your spatula to help it melt faster.) Add the Parmesan and cook until melted. Whisk the cornstarch into the reserved milk and add slowly into the sauce mixture, stirring constantly, until thickened. Stir in the pesto, then taste and add salt & pepper to your liking.
- Add the scallops, peppers and broccoli to the sauce mixture and cook just until the scallops are tender and the broccoli is warmed. If the sauce thins too much when you add the veggies, whisk another teaspoon of cornstarch into a bit of milk and stir in just enough to re-thicken the sauce. Serve hot over pasta, couscous, quinoa, polenta or (for a low carb option) cauliflower rice.
Notes
Make ahead tip: prep the sauce ahead of time and store in the fridge.
Garnish with fresh basil and / or basil flowers for a pretty presentation.
RECIPE SOURCE: Sumptuous Spoonfuls – https://www.sumptuousspoonfuls.com/ … © Copyright 2024, Sumptuous Spoonfuls. All images & content are copyright protected. Please do not use my images without prior permission. If you want to publish any of my images, please ask first. If you want to republish this recipe as your own, please re-write the recipe in your own words or link back to this post for the recipe.
Keywords: Scallops, Seafood, Garlic, Cream sauce, Pesto, Broccoli, Peppers, Gluten free, Heart Healthy
Want more Seafood Recipes?
Although I live in the midwest, I adore seafood in so many ways and love to prepare fish and shellfish recipes a lot. Look for the links to these recipes below the gallery.
- Copycat ChiChi’s Seafood Enchiladas
- Sumptuous Seafood Dip
- Lemon Fennel Grilled Salmon
- Shrimp & Smoked Salmon Sushi Bowl
- Louisiana Seafood Gumbo
- Creole Fish with Cilantro Pesto Slaw
- Pineapple Plank Grilled Salmon with Strawberry Pineapple Salsa
- Irish Seafood Chowder
- Walnut Crusted Salmon
