Scallops : Pan-fried with crisp pancetta, watercress & lemon crème fraîche

We do enjoy scallops, but they can be quite expensive. However, once in a while we do include them in our LCHF menu plans.

If you are ever near Mudeford Quay, in Dorset, it is well worth visiting the fresh fish stall to buy scallops. If you are down that way, I can recommend it. It's a lovely place to visit. Walk along and take in the sights and sounds, see the local fishing boats, have a ferry boat ride over to Mudeford Sandbank - take time to spend a relaxing day.

Of course you can get scallops in your local fish-monger or supermarket and the recipe below is well worth making, especially if you have an anniversary, special birthday, or some other special occasion coming up soon?

So for this lovely recipe which only has 1.9g carb per serving, here is what you will need for two people.

Ingredients:
Serves Two
1 tbsp. extra virgin olive oil
½ tsp Dijon mustard
1 tsp white wine vinegar
25g crème fraîche
1 lemon, zested and juiced
25g fresh watercress, leaves picked and thick stalks discarded
40g diced pancetta
6 fresh scallops

Method:
1. In a large bowl, whisk together the olive oil, mustard and vinegar and season with black pepper.
2. In a separate bowl, mix the crème fraîche with a little lemon juice. Set aside. Divide the watercress between each plate and drizzle with the dressing.
3. Heat a dry frying pan until hot. Add the pancetta and fry for 2 minutes until it begins to release some fat, then add the scallops and fry for 30 seconds to 1 minute on each side, until opaque and just cooked through. Add a little lemon juice to the pan.
4. Place 3 scallops on each plate of watercress, spooning over the pancetta and pan juices. Serve with the lemon crème fraîche and garnish with the zest.

Each serving provides:
1.9g carbohydrate 0.5g fibre 15.2g protein 16.0g fat
See the original recipe here

Some General Information About Scallops:
"Buyer's guide:
Scallops can be bought in or out of their shells. The two main varieties available in the UK are the larger king scallop and the tiny queen scallop. Look out for scallops that have been harvested by hand-diving - this method has less impact on the environment than dredging for scallops does (though carefully monitored dredging at limited times is less damaging to the sea bed than random dredging).
Preparation:
Scallops can be steamed, fried or grilled but should be cooked gently and only for a very short time or their delicate flavour and texture will be spoiled. Steam them in wine with aromatics as you would mussels, or wrap them in prosciutto and grill or fry for a few minutes. Scallops go well with Asian ingredients: try pan-frying them in oil with ginger and fresh coriander. They're also a good complement to hearty flavours such as bacon, chorizo, black pudding or watercress. Take care not to over-cook them: serve as soon as they are firm and opaque. You’ll need about four to five king scallops per person for a main meal or about a dozen queen scallops."

Above words taken from here

Mudeford Quay, Dorset, UK

You will find a variety of articles and recipe ideas, are within this blog. It is important to note, not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.

All the best Jan