A refreshing seafood marinade. With quality protein from scallops and dietary fiber from asparagus and celery, it's low in calories yet satisfying. Preparation is quick, and chilling allows the flavors to meld, making it convenient for advance preparation.
About This Recipe
We developed this marinade because we wanted a light, easy-to-eat, yet satisfying dish. It highlights the umami of scallops, while the crisp texture of asparagus and celery gives it a refreshing finish. It's also suitable as a main dish for those on a diet or days when you don't want a heavy meal. Served chilled as an appetizer or side dish, it brightens up any table. When we actually made it, we found it to be surprisingly easy and quick to prepare, making it perfect for busy weekdays.Ingredients (Serves 2)
- Scallops (fresh or adductor muscle) 4-5 pieces (approx. 100g)
- Asparagus 4 stalks
- Celery 1 stalk (stem only)
- Grain mustard 1 tbsp
- Sea salt 1/4 tsp
- Apple cider vinegar 1 tbsp
- Extra virgin olive oil 2 tsp
- MCT oil (if available) 1 tsp (if not, increase olive oil)
- Black pepper A pinch
- Lemon zest A little (for fragrance, optional)
Instructions
- Make the marinade. In a bowl, combine grain mustard, sea salt, and apple cider vinegar and mix well. Gradually add olive oil and MCT oil to emulsify. Add a dash of black pepper.
- For asparagus, trim the tough ends and peel the bottom third if the skin is bothersome. Cut diagonally into easy-to-eat lengths (3-4cm).
- Remove strings from celery and slice thinly diagonally. If there are leaves, chop them finely for garnish.
- Quickly blanch scallops in boiling water for about 30 seconds (if edible raw, they can be used as is). Transfer to ice water to cool, drain thoroughly, then cut in half or quarters.
- Similarly, lightly blanch asparagus and celery (around 30 seconds) in salted water, then immediately cool in ice water to preserve color and texture, and drain well.
- Add scallops, asparagus, and celery to the marinade bowl and gently mix everything together. Taste and adjust with salt and vinegar.
- Cover with plastic wrap and chill in the refrigerator for at least 30 minutes. If you have time, leaving it for 2-3 hours will allow the flavors to meld better. Garnish with lemon zest or chopped herbs (parsley or dill) before serving.
Nutrition & Health Points
This recipe features scallops, which are low in carbohydrates and rich in protein. Scallops contain high-quality protein, vitamin B12, and taurine, which help with fatigue recovery and metabolic support. Asparagus is rich in dietary fiber, folic acid, and vitamin C, promoting a healthy gut environment. Celery is low in calories, high in water and dietary fiber, aiding in satiety. The acidity of apple cider vinegar helps regulate appetite, and adding good fats from olive oil and MCT oil increases satisfaction and is expected to help suppress rapid blood sugar spikes. Overall, it's a low-calorie yet nutritionally balanced dish.Tips for Arranging
- It can also be deliciously made by substituting shrimp or salmon (sashimi-grade).
- For a vegan option, replace scallops with pan-fried tofu or thick fried tofu, cut into bite-sized pieces, and marinate using the same steps.
- Adding a small amount of honey can mellow the acidity of the mustard, making it more palatable for children.
- Fresh herbs (dill, parsley, chives), thinly sliced cucumber, or cherry tomatoes can add color and flavor.
- If you don't have MCT oil, using 1 tablespoon of olive oil is perfectly fine.