Tag Archives: zucchini

Pan Seared Scallops and Corn Salad with Avocado Parsley Sauce

Pan seared scallops with Corn Salad and Avocado Sauce

Pan seared scallops with Corn Salad and Avocado Sauce

I know I posted a scallop recipe not to long ago so forgive me for posting another! I love how quick cooking they are and I think they always make a meal look and feel more elegant than it is.  This is not a very wintry meal but sometimes you want something light, especially after weeks of over indulgence over the holidays.  This is very light, very satisfying and takes less than 20 minutes to make. You’ll likely have leftover avocado sauce afterwards – you can use the remainder like a pesto!


For the Corn Salad
1 tbsp unrefined coconut oil
10 oz bag frozen Organic corn, defrosted
1/2 onion, diced
2 red bell peppers, roughly diced
3 small zucchini, sliced into 1/4 – 1/8 inch coins
1 tsp ground cumin
2 tsp fresh or 1 tsp dried thyme leaves
sea salt and pepper to taste

For the Scallops
1 tbsp unsalted butter or coconut oil
1 tbsp olive oil
8 sea scallops, trimmed, rinsed and patted dry with paper towels

For the Avocado Parsley Sauce
2 avocados, peeled and pits removed
1/2 organic bunch parsley (stems can be included)
1 tsp lemon zest
1 tbsp lemon juice
sea salt
2 tsp extra virgin olive oil
1/2 tsp dried or 2 tsp fresh chives
1 tsp dijon mustard


1. Make the Avocado Parsley Sauce by putting all ingredients in a food processor or blender and pulsing until it’s well blended. You may need to scrape down the sides once and blend again. Set aside while you make the rest of the meal.

Avocado Parsley sauce

Avocado Parsley sauce

2. Make the Corn Salad. Heat the Coconut Oil in a large saute pan over medium heat. When the pan is hot, add the onion, defrosted corn and bell peppers and cook for 3 – 4 minutes or just until the onions begin to soften.

Corn, Onion and bell peppers cooking coconut oil.

Corn, Onion and bell peppers cooking coconut oil.

3. While the vegetables are cooking, begin heating a cast iron skillet over medium heat. While it is heating, sprinkle your scallops* generously with sea salt and black pepper.

4. While the cast iron skillet heats, add the cumin, thyme, zucchini rounds, salt and pepper to the corn salad. Cook for just 2 minutes, stirring occasionally and then set aside while you finish the scallops.

Add the zucchini and spices to the corn salad and cook for just 2 minutes.

Add the zucchini and spices to the corn salad and cook for just 2 minutes.

5. When the cast iron pan is very hot, add 1/2 tbsp butter and 1/2 tbsp oil to the pan.  When the butter is melted, add the scallops, placing one of their flat round sides face down in the pan. Cook for 2-3 minutes, flip and cook for another 2-3 minutes. They should have a nice browning on the outside but still be tender on the inside. If they stick to the pan, they probably need another minutes on. Remove from heat before they get tough.

Sear the scallops for 2-3 minutes on each side.

Sear the scallops for 2-3 minutes on each side.

6. Serve the corn salad topped with the scallops and avocado parsley sauce on the side.

What’s your favorite way to serve scallops?

Makes 2 -3 servings.

*This recipe contains scallops that are not fully cooked.  Consuming raw or undercooked meats, poultry, seafood, shellfish, or eggs may increase your risk of foodborne illness. 
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Coconut Curry Soup with Cod, Carrots & Zucchini

Tastes way better than it looks. Someday I'll remember to take a pic before I've let it cook for too long!

Tastes way better than it looks. Someday I’ll remember to take a pic before I’ve let it cook for too long!

This meal was the result of a total “there’s nothing to eat in the house, what can we eat for dinner?” but it turned out to be a pleasant surprise (which let’s be honest, could have been a disaster).  It was filling and satisfying without being too heavy and the ginger & turmeric broth was great for a chilly night.  I was running pretty low on veggies (rare in this house), had a plantain that was going to be too ripe if I didn’t hurry up and use it and had some cod in the freezer.  I had coconut milk but no curry paste, no scallions, no cilantro etc.  I was half ready to pick up the phone to ask John to grab some takeout on his way home but I tasted it and it was actually pretty good.  I am not a fan of fish in soups . . .so this would not be my first choice of ingredients together. . . but I’m very grateful that random pantry & refrigerator cooking didn’t turn out disgusting!

The plantain does a great job of thickening the broth and adds a little sweetness that rounds out the flavors (especially since I didn’t have some of my usual curry staples on hand).  And it blends in pretty well – if someone didn’t tell you there was plantain in it, you’d probably have no idea.  If you don’t have access to plantains, you can try adding a grated potato or sweet potato instead.

And I hope it goes without saying, use the full fat coconut milk (not the lite stuff).  There is not much other fat in this meal (cod, veggies, spices) and the saturated fat in coconut milk and coconut oil are good ones to have in your diet.  Remember, keeping your blood sugar stable and cravings under control is really about having a balance of fat, protein and fiber in every meal and if you try to go very low fat you throw that balance off and you may find yourself digging in the cabinet for sweet treats not too long after dinner.  Fat = satisfaction.

Makes 4 servings

1 tbsp coconut oil
1 onion, diced
5 medium carrots, peeled, sliced
1 large shallot, diced
2 tsp curry powder
1 tsp ground cardamom
1/2 tsp smoked paprika
1 can coconut milk (Look for BPA free brands like Arroy-D and Native Forest)
2 cups unsalted vegetable or chicken broth
1 inch chunk ginger, peeled, finely diced
1 inch chunk fresh turmeric root, peeled, finely diced
3 medium zucchini thickly, sliced
1 to 1 1/4 lbs wild cod fillets (or other white fish)
1 yellow plantain, peeled and grated or diced
big handful of fresh parsley or cilantro
sea salt and black pepper to taste
optional: a big squeeze of fresh lime juice
optional: cayenne or red curry paste for heat

Heat the coconut oil in a large saute pan over medium heat.  When hot, saute the onion, shallots and carrots for 3 – 4 minutes, then add the curry powder, cardamom and smoked paprika and stir until fragrant, about 30 seconds.  Add the coconut milk, broth, ginger, turmeric and plantain to the pan and bring to a boil.  Add the cod and zucchini, submerge, cover and bring back to a boil and reduce to a low simmer.
Cook for another 7-9 minutes or until the fish flakes easily.  Stir in the parsley or cilantro, season with salt and pepper and a squeeze of fresh lime juice and serve.

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