Scallops and king prawns on pea purée
Frozen peas are just as nutritious as fresh – in fact possibly more so, as they are picked and frozen within hours, so they don’t lose any of their goodness.
You can easily make the puree ahead of time and then re-heat it just before serving.
Serves 4
Ingredients
300g frozen garden peas or frozen petit pois1 tbsp fresh mint, finely chopped1 tbsp chives, finely chopped1 tbsp Low fat crème fraîcheJuice of ½ lemon50g fine wholemeal breadcrumbs1 garlic clove, crushed50g Parmesan, finely grated2 tbsp extra virgin olive oil18 king scallops, seasoned1 tsp dried mixed herbsFreshly ground black pepper
For the marinade
1 clove garlic, crushed2 shallots, finely chopped2 tbsp finely chopped fresh chives1 tbsp runny honey½ tsp paprika
Method
First of all mix all the marinade ingredients together and pop the scallops and peeled king prawns in and mix well. Set aside.
Now make the pea puree. Bring a pan of water to the boil and pour in the frozen peas. Cook for 4 minutes, drain, then either use a stick blender or a food processor to mix together along with the mint, chives, low fat crème fraîche and lemon juice. Season with freshly ground black pepper and set aside but cover to keep warm.
To make the topping, mix the breadcrumbs, garlic and parmesan in a small bowl
Now, using a small frying pan over a medium heat, warm 1 tablespoon of the olive oil and add the wholemeal breadcrumbs. Fry off until crispy, season with black pepper and add the teaspoon of dried mixed herbs. Set aside.
Finally heat the remaining olive oil in a heavy-based frying pan over a high heat and add the king prawns and cook until pink, then add the scallops and any remaining marinade from the bowl and cook the scallops for 1 to 2 minutes on each side.
To serve, arrange the scallops and king prawns on top of the pea purée and scatter over the crumb mixture
Remember ~ just have 1 portion. YOUR portion size is the size of your hand with fingers together. Anything outside this size needs to be salad, vegetables or fruit only.