Pan Fried Scallops over Carmalized Onions and Spinich, on top of White Bean with Roasted Peppers

While fish has never been my favorite, shellfish always was - shrimp, clams, lobster, scallops - whatever it was, I loved it.  Of course far to many recipes for shell fish are basically shellfish, butter, serve.  Not healthy.

So, I was happy when the store was closing out some frozen scallops (I know, spare me, this is Wisconsin - good quality frozen is the best one can hope for) that were in excellent shape, so I bought them out.

Next, what to do with them that made them heart healthy.  So I combined this recipe and that recipe, and viola - Pan Fried Scallops over Caramelized Onions and Spinach with White Beans and Red Peppers!  Delicious.  Of course, I did have to make some edits in order to get the fat content down, but a man has to do what a man has to do.

So, this is basically three dishes combined served together, as you can see by my awesome photography (courtesy of my Asus A100).  I did not have enough spinach  so that is a little light - if you follow my directions you will have quite a bit more spinach.

White Beans and Red Peppers with Carrots - start this first - it takes the longest.  Other than thawing the scallops - start that first.

2 cans white beans, drained and rinsed
1 stalk celery, small dice
1 onion, small dice
1 red pepper, large dice
1 tbs thyme
4 cloves of garlic, crushed
1 tbs tomatoe paste
1 diced tomato (or 1 28 oz can)
2 cups vegetable stock
1 tbs Braggs Aminos
1 lb baby carrots

Saute celery, onion and red pepper over low/medium heat till soft (don't brown)
Add thyme and garlic, cook for 2 minutes
Add tomato paste, cook for 2 minutes
Add vegetable stock, braggs aminos, tomato and carrots
Season with pepper (I don't add salt as the stock has a lot - if you are using low salt stock then you will have to use salt here
Bring to low boil, then cover and turn heat to low/medium
Cook for about 30 minutes while you make the rest of the stuff

Spinach and Onions

2 sliced onions
6 oz fresh spinach, sliced

Heat pan to medium, spray with veg spray
Add onions.  Cook for 15 minutes till brown.  You will have to pay attention.  Add 1 or 2 tbs of water if they are cooking to fast.
Add spinich.  When wilted, take off heat and put in bowl - hold till scallps are done

Pan Fried Scallops

1 lb scallops.  Get sea scallops, not bay scallops.  Squeeze them a little when drying with paper towel - you want them dry so they brown and do not steam.  If possible, buy scallops that do not have TSP in them - hard to do, but they taste better and fry up
1/4 white wine (sure, Fish House Sauvignon Blanc)
Thaw, drain and pat dry scallops.  
Kosher Salt and Pepper
1 tbs butter

Heat pan to medium.  Spray with cooking spray. Or sure, 1 tbs olive oil
Salt and Pepper Scallops
Place scallop in pan.  Leave it alone for 3 minutes.  Don't crowd them either - you are browning, not steaming
Add butter
Flip scallops, swirl in butter.  Brown for 2 minutes
Deglaze with white wine. Cook for 1 minute.  Do not overcook

Get your bowls out and as soon as the scallops are done, assemble and serve

Beans, then spinach, then scallops, then remaining butter/wine sauce