Seared scallops & creamy mash

Serves 2

  • 400 g Maris Piper potatoes, peeled

  • sea salt

  • freshly ground black pepper

  • 60 g piece of thick smoked bacon

  • 6 scallops, shelled and trimmed

  • 2 knobs of unsalted butter

  • 75 ml semi-skimmed milk

  • olive oil

  • a few sprigs of fresh sage

  • ½ a lemon

Quarter the potatoes, halving any smaller ones, then place in a large pan and cover with cold salted water. Place over a high heat and bring to the boil, then cook for 15 to 20 minutes, or until tender.



Meanwhile, using a sharp knife, roughly chop the bacon into chunky lardons, roughly ½cm thick. Score the scallops in a criss-cross fashion about 1cm deep on one side, season with a pinch of salt, then set aside.



Drain and allow the potatoes to steam dry, then return to the empty pan with the milk, a knob of butter and a pinch of salt and pepper. Mash until smooth, then cover until needed.



Heat a splash of olive oil in a large non-stick frying pan over a medium heat, then add the bacon and fry for around 2 minutes, or until golden. Move the bacon to one side of the pan, then pick the sage leaves into the space. Cook for 1 minute, or until crisp, then move to the side of the pan along with the bacon. Add the remaining butter and the scallops, cut-side down, to the empty space. Cook for around 2 minutes, or until golden, turning halfway.



Remove from the heat, add a squeeze of lemon juice and toss to coat, allowing the scallops to cook in the hot pan for a further 30 seconds. Divide the creamy mash between plates, then spoon over the scallops, bacon, sage and any lovely juices from the pan, then tuck in.

Nutritional Information

Seared scallops & creamy mash

With crispy bacon & sage

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Serves 2
40m
Super easy
Method

Quarter the potatoes, halving any smaller ones, then place in a large pan and cover with cold salted water. Place over a high heat and bring to the boil, then cook for 15 to 20 minutes, or until tender.

Meanwhile, using a sharp knife, roughly chop the bacon into chunky lardons, roughly ½cm thick. Score the scallops in a criss-cross fashion about 1cm deep on one side, season with a pinch of salt, then set aside.

Drain and allow the potatoes to steam dry, then return to the empty pan with the milk, a knob of butter and a pinch of salt and pepper. Mash until smooth, then cover until needed.

Heat a splash of olive oil in a large non-stick frying pan over a medium heat, then add the bacon and fry for around 2 minutes, or until golden. Move the bacon to one side of the pan, then pick the sage leaves into the space. Cook for 1 minute, or until crisp, then move to the side of the pan along with the bacon. Add the remaining butter and the scallops, cut-side down, to the empty space. Cook for around 2 minutes, or until golden, turning halfway.

Remove from the heat, add a squeeze of lemon juice and toss to coat, allowing the scallops to cook in the hot pan for a further 30 seconds. Divide the creamy mash between plates, then spoon over the scallops, bacon, sage and any lovely juices from the pan, then tuck in.

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 363
    18%
  • Carbs 37.1g
    14%
  • Sugar 3.2g 4%
  • Fat 21.3g 30%
  • Saturates 11.6g 58%
  • Protein 7.9g 18%
Of an adult's reference intake

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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