Seared scallops and quinoa

Seared scallops and quinoa are a great combination for an easy seafood dinner under 200 calories per serving.

Ingredients:
2 cups water
3/8 tsp salt
1 cup quinoa, rinsed and drained
3 tsp olive oil
½ cup chopped onion
½ yellow bell pepper
1 tsp lemon zest
1 Tbsp lemon juice
1 cup cherry tomatoes, halved
¼ cup chopped mint
Black pepper to taste
1 ½ pounds sea scallops
1/8 tsp salt

Preparation:
In a medium saucepan, add water and ¼ tsp of the sale and bring to a boil. Add rinsed quinoa and bring to a boil. Reduce heat to a simmer and cook for about 15 minutes, or until all water is absorbed and quinoa is tender. Set aside.

In a skillet, heat 1 tsp of the olive oil over medium heat until hot. Add onion and bell pepper and sauté for about 3 minutes, or until onion is softened. Add onion and bell pepper mixture, lemon zest, lemon juice, cherry tomatoes, mint and black pepper to quinoa. Toss to combine and keep warm.

In a large cast-iron skillet, heat remaining 2 tsp of oil over medium-high heat. Season scallops with the remaining 1/8 tsp salt and pepper to taste. Add scallops to skillet and cook for 3 minutes on each side, or until lightly browned. Serve with quinoa mixture.

Nutrition facts:
Serving size: about 7 to 8 scallops and ½ cup quinoa
Calories: 179
Fat: 3 g
Saturated fat: 0 g
Cholesterol: 28 mg
Sodium: 252 mg
Carbohydrates: 18 g
Fiber 2 g
Protein: 18 g