Sweet caramelized scallops meet crisp fennel, juicy orange segments, and buttery pignolis, this restaurant quality dish can be whipped up in minutes for a refreshing, palate pleasing salad that tastes like pure sunshine on a plate.
Health Benefits of, and How to Prepare Fennel
Hands down, this is one of my favorite fall vegetables. Growing up in an Italian family, we would eat fennel sliced as a digestive thanks to its’ fibers and essential oils which support release of digestive enzymes in the gut.
The anti-inflammatory compounds and prebiotics make it an all around powerhouse for gut health. It’s also a good source of potassium and magnesium, which support heart health.
I’m using it raw here, but you can also enjoy this versatile vegetable cooked too, adding a different dimension of flavors, like my Italian Fennel Saffron Fish Stew and Bacon Bourbon Apple Fennel Chicken
To prepare, trim the fronds and root end, remove and discard the outer layer, then cut into quarters, and remove and discard the root on the inside. Those parts of the bulb are very tough and fibrous to eat raw. If you are cooking the bulb, you can likely salvage the outer layer because the fibers will soften in the cooking process, but it is the oldest part of bulb, so using it or tossing it will depend on how tough it is. A larger bulb will have a tougher outer layer.
Note that any cut surface exposed to air begin to oxidize so be sure to store raw leftovers in a container in the fridge and use within two days.
Instagram Tutorial: Fennel Orange Seared Scallop Salad With Pignoli Nuts
How to Choose Scallops
Be sure to look for scallops labeled as “dry,” as they are often soaked in a phosphate solution for whitening purposes. This liquid chemical is absorbed, so you wind of paying for water weight. The phosphate liquid is released in the pan while cooking, causing them to steam, when what you really want is a nicely caramelized sear on the outside. If not labeled, ask your fish monger if they are “dry.”
If you notice a soapy liquid being released in the pan while searing, and the they shrink significantly, you have just paid $30+ per pound for phosphate and water solution.
Dry scallops do not release liquid and will beautifully sear and caramelize. Be sure to rinse, and pat until very dry so they do not splatter in the hot buttered pan. There may be a small muscle on the side (shown above) that needs to be gently peeled off and discarded.
Health Benefits of Citrus – Oranges, Lemons, Limes
It’s citrus season, and I’m brightening this up with a Cara Cara orange, a sweet and less acidic variety with a pink-ish flesh. This variety is seedless, and rich in vitamin C and lycopene, a powerful anticancer carotenoid.
Toasting the pignolis (aka pine nuts) will bring out the buttery flavor. Because they are so small, there’s a fine line between toasted and burnt. I like to toast mine in bulk in a toaster oven on parchment paper. I set the toaster oven on a light toast setting so it will automatically go off without having to watch the pignolis too closely. Once they cool, store in a jar.
The high omega 3’s and pinoleic acid support brain and heart health.
Recipe: Fennel Orange Seared Scallop Salad With Pignoli Nuts aka Pine Nuts
Ingredients:
5 Scallops
2 cups mixed greens
1 cup packed shaved fennel
1 orange, segmented
Grass fed butter
1 tbsp medium course cornmeal
1 tsp Old Bay Seasoning
1 tbsp toasted pignoli nuts
Dressing:
Juice from squeezed orange pith
1 tbsp rice vinegar
Pinch fine sea salt
Fresh ground black pepper
1 tbsp extra virgin olive oil
Procedure
Trim fennel by cutting off root end and fronds, then peel off outer layer and discard
Cut in quarters, trim and discard inner tough root, then slice thinly until you have one cup, then tightly wrap and store the rest
Trim orange by cutting away the peel, then with a pairing knife, remove segments by slicing between the membrane
Do this over a bowl so you can catch the juice that drips out to use for the dressing
Once the segments are removed, squeeze the membrane over the bowl to catch remaining orange juice
Arrange greens on a plate, top with fennel, then orange segments
Mix cornmeal and Old Bay in a small bowl
Remove muscle from side of scallops, rinse, and pat dry with a paper towel
Heat a skillet and melt grass fed butter
Coat scallops in cornmeal mixture and sear in hot skillet two minutes per side
Meanwhile mix dressing ingredients
Arrange scallops on salad and drizzle with dressing
Sprinkle pignoli nuts on top and serve
