Quick, Healthy & Tasty Miso-Glazed Scallops with Soba Noodles

Looking for a quick weeknight meal that is both healthy and flavorful?

This dish, from Eating Well (@EatingWell), fits that bill.

I came across this recipe while on a bit of an Asian food kick (one of my favorite cuisines), and since it includes one of my favorites types of shellfish, I figured it was worth a try.  We were not disappointed, and I look forward to make this dish again — although, while following Weight Watchers, I might cut back on some of the noodles when dishing up my serving to lower the points value.

I adore scallops.  Love them.  If they’re properly cooked — not over-cooked, and not too raw.  But Jeff and I usually grill them.  So, pan-searing scallops was a tasty new experience for us.  Pay attention to the Ingredient Note about scallops, though.  We did not realize, until after we had purchased the scallops, that we should have asked our butcher to clarify if these were “dry” or “wet” scallops.  So, we had to sort of fly blind on this one.  It turns out, we think our scallops were the “wet” variety because they took much longer to cook than what the recipe specifies, almost double.  But, we followed the instruction to sear until golden brown, so we did not overcook the scallops.  They turned out perfect.

Some of the comments on the recipe claim the dish was a bit too bland for them, so we did add quite a few more scallions to up the flavor, which I definitely recommend.

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Add miso, mirin, vinegar, oil, ginger and garlic to make the marinade.

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Whisk these ingredients together.

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Add scallops and gently coat with marinade.

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Remove scallops when done marinading.

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Add scallops to the oil over medium-high heat.

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Cook until golden brown.

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Transfer to a plate and cover when done cooking.

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Add the rest of the marinade to the pan.

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Cook the sauce until brown.

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Pour sauce over the noodles and add scallions.

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Toss the noodles, top with scallops, then serve.

Miso-Glazed Scallops with Soba Noodles
 
Prep time
Cook time
Total time
 
Weight Watchers Info: 6 PointsPlus per serving. Carbohydrates: 8g per serving.
Author:
Recipe type: Main Course
Cuisine: Asian
Serves: 4
Ingredients
  • 8 ounces soba noodles, or whole-wheat spaghetti
  • 3 tablespoons white miso, (see Ingredient notes)
  • 2 tablespoons mirin, (see Ingredient notes)
  • 2 tablespoons rice vinegar
  • 2 tablespoons canola oil
  • 1 teaspoon minced fresh ginger
  • 1 teaspoon minced garlic
  • 1 pound dry sea scallops, (see Ingredient notes), tough muscle removed
  • 2 teaspoons extra-virgin olive oil
  • 1 cup sliced scallions
Instructions
  1. Bring a large pot of water to a boil. Cook noodles, stirring occasionally, until just tender, 6 to 8 minutes or according to package directions. Drain and transfer to a large bowl.
  2. Meanwhile, whisk miso, mirin, vinegar, canola oil, ginger and garlic in a medium bowl. Add scallops and stir gently to coat. Let marinate for 5 minutes (scallops will begin to break down if marinated longer). Using a slotted spoon, remove the scallops, reserving the marinade for the sauce.
  3. Heat olive oil in a large nonstick skillet over medium-high heat. Add the scallops and cook until golden brown, about 3 minutes per side. Transfer to a plate and cover with foil to keep warm. Add the reserved marinade to the pan and cook over medium-high heat until brown, about 1 minute. Pour the sauce over the noodles, add scallions and toss to coat. Top with scallops and serve immediately.

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