Lite Alfredo Linguine & Scallops

After yesterdays herb & garlic pan seared haddock, I’m still on a kick for some more sea food, why not right, it tastes great, it makes me feel like I’m eating out, and who can complain when you get served a pasta seafood dish. You should see the size of these scallops, they are tender, juicy full of great smell and large, wow they are big. With scallops this size you got to be prepared to cook with a very watchful eye to make sure you don’t over cook, but defiantly not to under cook it either.

If your anything like me the first couple of times I ventured down the road of cooking sea food it made me nervous I had eaten sea food a time when the end result was me suffering from food poising, and even though it wasn’t me that cooked it the experience was scaring to say the least. I find myself having a fear of eating seafood even though I absolutely love it. The only way I see that will help me conquer this fear is to just do it, and grow some confidence that its going to be ok. Today I think I did just that with this lovely flavourful lite Alfredo linguine & scallop dinner. The scallops turned out perfect juicy on the inside with a lovely sear on the outside, and the Alfredo sauce is reduced in calories, but not in flavour, which made this dish more then enjoyable for me.

Lite Alfredo Linguine & Scallops
Recipe type: Seafood Pasta Dish
Prep time: 
Cook time: 
Total time: 

Serves: 4

  • 1 box of whole wheat linguine
  • 8 wedges of light laughing cow cheese
  • 2 cups of skim milk
  • 2 tbsp. flour
  • ⅔ cup grated parmesan cheese
  • 2 tbsp unsalted butter
  • 2-3 cloves of garlic
  • ½ shallot minced
  • ¼ tsp. sea salt
  • ¼ tsp. black pepper
  • Parsley chopped for garnish
Ingredients for Scallops
  • 8 sea scallops
  • 1 clove of garlic
  • Mince 1 tbsp. of shallots
  • 2 tbsp. olive oil
  • 2 tbsp. white wine
  • seasoning of sea salt pepper, and a pinch of cayenne pepper(optional)

  1. Fill a large pot with water and bring it to a boil, cook pasta according to directions on the package, drain drizzle with a tiny bit of olive oil toss to coat so the pasta does not stick together, in the time the pasta is cooking start preparing the sauce, and prep the scallops. Once the sauce is ready you can toss the pasta into the sauce and coat evenly.
  2. In a food processor combine cheese, flour and one cup of milk at a time until smooth. set aside for a minute
  3. In a large sauce pan melt butter on medium heat till done frothing add finely mined garlic and finely minced shallot saute for 1-2 minutes, stirring so not to burn garlic, you just want it to soften and release the flavours.
  4. Add milk mixture, stirring constantly until it starts to come to a low bubble and it starts to thicken, about 5 minutes
  5. Season with sea salt and pepper, remove from heat add parmesan and stir till well blended, lower heat on stove return pan to heat and heat through for 1 more minute, cover pan with lid to keep warm, remove from heat.
  6. Make sure the scallops are clean, rinse under cold water, remove the muscle if still attached and be sure to pat them dry well, but gently.
  7. Season with sea salt, pepper and cayenne pepper if desired, on both sides.
  8. In a large skillet heat up olive oil, mash garlic, not mince and place it on the heated pan, brown garlic and allow it to release the flavour into the oil about 1-1/2 minutes till it softens and you can smell the garlic n the oil, remove from oil, place the scallops in the pan without over crowding them, no touching, brown on each side for 1-1/2 to 2 minutes for large scallops, for smaller scallops you will want to reduce that time.
  9. Drizzle the scallops with wine cook for an additional 30 seconds remove from heat
  10. Plate pasta bowls with linguine top each plate with two scallops garnish with a little chopped fresh parsley and serve.