Scallops with pancetta & mint butter

scallops and pea and asparagus salad

Serves 2

  • 100 g butter

  • 1 small bunch mint, leaves picked

  • sea salt

  • freshly ground black pepper

  • zest of 1 lemon

  • 8 fresh scallops, from sustainable sources, ask your fishmonger, removed from the shell and trimmed

  • olive oil

  • 4 rashers higher-welfare pancetta or thinly-sliced bacon

  • 1 bunch asparagus

  • 150 g frozen peas

  • 1 small handful wild rocket leaves

  • extra virgin olive oil

Give the butter a whiz in a food processor with the mint leaves, a pinch or two of salt and pepper and the zest of the lemon.



Lay a sheet of greaseproof paper (roughly A4 size) on your kitchen surface and dollop all of the flavoured butter in the middle of it. Roll the butter into a sausage shape and cut a good-sized amount off the end to use later. Twist the ends of the paper so it looks like a Christmas cracker. Then pop it in the fridge to use up that week or put it in the freezer and take slices off as and when you need it.



Place a griddle pan on a high heat and get a saucepan of salted water boiling at the same time. Once the griddle is hot, toss your scallops in a little olive oil and season them with salt and pepper. If there is roe on your scallops (orange stuff, also known as coral), prick it with a knife before putting the scallops in the pan, or it will burst. Grill the scallops on each side for a minute or so until they're cooked through and golden on each side.



When you've turned the scallops once, add your pancetta or bacon to the griddle and cook until crisp and golden brown. Just before everything is ready to come out of the pan, put your pancetta or bacon on top of the scallops so the fat drips down and flavours them.



While that's going, snap the woody ends off the asparagus stalks and throw them away, keeping the delicate tips. Drop these tips in the boiling water and cook for a minute before adding the frozen peas. Cook for a minute more, drain well and put in a bowl to flavour. Toss the cooked veg in some olive oil, a good squeeze of lemon, salt and pepper and a knob (roughly 20g) of the minty butter (save the rest for another day). Put a plate on top of the bowl to keep the vegetables warm.



Pile your wonderfully-flavoured vegetables onto two warmed plates and top with the pancetta or bacon, scallops and some rocket leaves. Finish by drizzling over a bit of extra virgin olive oil and serve with a nice wedge of lemon.

Nutritional Information

Scallops with pancetta & mint butter

With warm asparagus and pea salad

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The delicate flavour of scallops with smoky pancetta is a killer combo and great with these greens
Serves 2
20m (plus chilling time)
Not too tricky
Print this recipe
Method

Flavoured butter is a great way to liven up your veg, and it takes no time to make. Always buy the freshest scallops you can find and pat them dry before cooking them.

Give the butter a whiz in a food processor with the mint leaves, a pinch or two of salt and pepper and the zest of the lemon.

Lay a sheet of greaseproof paper (roughly A4 size) on your kitchen surface and dollop all of the flavoured butter in the middle of it. Roll the butter into a sausage shape and cut a good-sized amount off the end to use later. Twist the ends of the paper so it looks like a Christmas cracker. Then pop it in the fridge to use up that week or put it in the freezer and take slices off as and when you need it.

Place a griddle pan on a high heat and get a saucepan of salted water boiling at the same time. Once the griddle is hot, toss your scallops in a little olive oil and season them with salt and pepper. If there is roe on your scallops (orange stuff, also known as coral), prick it with a knife before putting the scallops in the pan, or it will burst. Grill the scallops on each side for a minute or so until they're cooked through and golden on each side.

When you've turned the scallops once, add your pancetta or bacon to the griddle and cook until crisp and golden brown. Just before everything is ready to come out of the pan, put your pancetta or bacon on top of the scallops so the fat drips down and flavours them.

While that's going, snap the woody ends off the asparagus stalks and throw them away, keeping the delicate tips. Drop these tips in the boiling water and cook for a minute before adding the frozen peas. Cook for a minute more, drain well and put in a bowl to flavour. Toss the cooked veg in some olive oil, a good squeeze of lemon, salt and pepper and a knob (roughly 20g) of the minty butter (save the rest for another day). Put a plate on top of the bowl to keep the vegetables warm.

Pile your wonderfully-flavoured vegetables onto two warmed plates and top with the pancetta or bacon, scallops and some rocket leaves. Finish by drizzling over a bit of extra virgin olive oil and serve with a nice wedge of lemon.

Nutritional Information Amount per serving:

Calories

Calories are just a unit of energy. If you eat more than you use you can gain weight, or lose it if you don't eat enough. How much you need depends on your weight, gender and how active you are, but it's around 2,000 a day.

Carbs

Carbs are a great source of energy and, excluding foods such as potatoes, are made from grains - like bread, pasta and cereal. We all need carbs, but try to make them all wholegrain by sticking to brown bread, rice and pasta - they are much more nutritious.

Sugar

We all deserve a treat sometimes, but try to limit your sugar intake. Most of your sugar should come from raw fruit and milk, because they give us lots of nutrients too. Always check food labels so you know how much sugar you're eating.

Fat

We all need to eat a small amount of fat because it protects our organs and helps us grow. But we need to be careful about how much fat we eat and what kinds of fat, because in higher levels it's associated with weight gain, diabetes, cancer and heart disease.

Saturates

Saturated or "bad fats" are in beef, pork, chicken skin, butter, cream and cheese. Too much can be bad for our heart and cholesterol levels, but unsaturated or "good fats" in fish, nuts, avocados and some oils can help keep our hearts healthy if eaten in moderation.

Protein

Protein helps our muscles to grow and repair, as well as providing you with essential amino acids. When it comes to protein, try to eat leaner sources such as chicken and fish or non-meat sources such as eggs, dairy, beans, nuts, seeds, tofu and pulses.
  • Calories 492
    25%
  • Carbs 13.3g
    5%
  • Sugar 3.7g 4%
  • Fat 32.9g 47%
  • Saturates 9.5g 48%
  • Protein 32.1g 71%
Of an adult's reference intake

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BUYING SUSTAINABLY SOURCED FISH

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Buying sustainably sourced fish means buying fish that has been caught without endangering the levels of fish stocks and with the protection of the environment in mind. Wild fish caught in areas where stocks are plentiful are sustainably sourced, as are farmed fish that are reared on farms proven to cause no harm to surrounding seas and shores.

When buying either wild or farmed fish, ask whether it is sustainably sourced. If you're unable to obtain this information, don't be afraid to shop elsewhere – only by shopping sustainably can we be sure that the fantastic selection of fish we enjoy today will be around for future generations.

For further information about sustainably sourced fish, please refer to the useful links below:

Marine Stewardship Council
http://www.msc.org/

Fish Online
http://www.fishonline.org

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  • 100 g butter

  • 1 small bunch mint, leaves picked

  • sea salt

  • freshly ground black pepper

  • zest of 1 lemon

  • 8 fresh scallops, from sustainable sources, ask your fishmonger, removed from the shell and trimmed

  • olive oil

  • 4 rashers higher-welfare pancetta or thinly-sliced bacon

  • 1 bunch asparagus

  • 150 g frozen peas

  • 1 small handful wild rocket leaves

  • extra virgin olive oil