Fusilli with Fennel, Scallops & Pernod

Fusilli with Fennel, Scallops & Pernod

Fennel, lemon and scallops are tossed with fusilli in this quick and healthy supper.

Nutirion Profile: Heart Healthy High Fiber High Potassium Low Cholesterol Low Sat Fat Low Sodium

Serves Prep Time Total Time
6 30 min 30 min

Directions

Ingredients

  • 1 pound dry sea scallops, tough side muscle removed (see Note)
  • 1 fennel bulb
  • 12 ounces whole-wheat fusilli, or rotini
  • 1 tablespoon extra-virgin olive oil
  • 1 clove garlic, finely chopped
  • 1 tablespoon Pernod, or other anise-flavored liqueur
  • 2 teaspoons freshly grated lemon zest
  • 1 tablespoon lemon juice
  • Salt & freshly ground pepper, to taste

Cooking Instruction

Step 1

If scallops are large, halve or quarter them, depending on size.

Step 2

Trim base from fennel bulb; remove and discard stalks at the point where they branch from the bulb. Reserve the bulb and chop 2 tablespoons of the feathery leaves. Cut off and discard any discolored parts of the bulb. Quarter the bulb lengthwise, core and slice thinly crosswise. Set aside.

Step 3

Cook pasta in a large pot of boiling salted water until just tender, 8 to 10 minutes or according to package directions.

Step 4

Meanwhile, heat oil in a large skillet over medium heat. Add the sliced fennel and garlic, and sauté until the fennel is crisp-tender and beginning to color, about 3 minutes. Add the scallops and sauté until opaque in the center, 1 to 2 minutes more. Add Pernod (or other liqueur) and cook for 30 seconds more.

Step 5

Drain the pasta and return it to the pot. Add the scallop mixture, lemon zest and lemon juice; toss to combine. Season with salt and pepper. Serve sprinkled with the reserved chopped fennel fronds.


Nutrition

  • Serving: Per serving
  • Calories: 449
  • Carbohydrates: 72g
  • Fat: 5g
  • Protein: 29g
  • Dietary Fiber: 9g
  • Saturated Fat: 1g
  • Monounsaturated Fat: 3g
  • Cholesterol: 37mg
  • Potassium: 617mg
  • Sodium: 309mg
  • Exchanges: 4 1/2 starch, 3 very lean meat, 1 fat
  • Carbohydrate Servings: 4

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