Making Low FODMAP Lemon Pepper Risotto with Pan-Seared Scallops
This recipe for Low FODMAP Lemon Pepper Risotto with Pan-Seared Scallops is perfect for Valentine’s Day or anytime you want an intimate dinner for two. Don’t let the word “risotto” scare you.
While it takes more time to make than classic steamed rice, it is not difficult; you just have to pay attention and our step-by-step directions will turn you into a risotto maestro.
Choose Your Rice
The end-goal for risotto is a creamy, fluid, delightful rice dish. Too many risotto recipes present an overly thickened final texture. Risotto should flow from your spoon or fork, not clump.
This is one reason why you must have plenty of liquid on hand and how much you end up using will vary time to time.
Even the pan you use can affect the liquid need; I like to use a skillet to encourage the evaporation during the cooking and stirring, but it requires a bit more liquid on hand.
Use Arborio rice, which will provide the correct balance of chewiness and creaminess. In fact, it is not worth the time attempting this recipe without Arborio, so plan your shopping.
Scallops Are Simple
We have another recipe for Pan-Seared Scallops and you can read it to further familiarize yourself with the techniques used here.
When you shop for scallops you will find tiny bay scallops and large sea scallops. For this dish we want the large sea scallops, which will be about 2-inched (12 mm) across and almost equally as plump.
Also make sure to ask for “dry-pack” scallops. This means they will not have been soaked in phosphates, which makes them swell with water and creates off flavors.
Always pat them very dry with paper towels before they hit the pan. Also, allow them to sit at room temperature while you are making the risotto so they are not ice cold when you begin to cook them.
They cook quite quickly, so while the risotto will take a while, your protein will cook in a flash, balancing your overall time spent making the dish.
Make a Larger Batch
You can double this recipe, but do not increase any further as stirring the risotto becomes unwieldy and the ultimate texture will suffer.
You do have to multitask with this dish.
Please read the recipe through before starting so that you are familiar with the process.
Our image shows the risotto and scallops plates with some simple steamed baby spinach, which is low FODMAP in 75 g portions, weighed raw.
Low FODMAP Lemon Pepper Risotto with Pan-Seared Scallops
These Low FODMAP Lemon Pepper Risotto with Pan-Seared Scallops are the PERFECT dinner with which to romance your best FODMAP significant other! Or make just because it is DELICIOUS!
Low FODMAP Serving Size Info: Makes enough for 2 to 4 depending on appetite
Ingredients:
Risotto:
- 5 cups (1.2 L) low FODMAP chicken stock or vegetable broth, warm
- 2 tablespoons Garlic-Infused or Onion-Infused Oil, made with olive oil or purchased equivalent
- 2 tablespoons unsalted butter, divided
- 1 cup (200 g) Arborio rice
- 1/4 cup (60 ml) dry white wine
- ½ cup (50 g) grated Parmesan cheese
- 1 tablespoon lemon juice
- 2 teaspoons lemon zest, made with a Microplane zester
- Freshly ground black pepper
Scallops:
- 8 plump sea scallops, about 8 ounces/225 g, patted dry with paper towels
- Kosher salt
- Freshly ground black pepper
- 1 tablespoon Garlic-Infused or Onion-Infused Oil, made with olive oil or purchased equivalent
- 2 tablespoons unsalted butter, divided
- 1 teaspoon lemon juice
Preparation:
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For the Risotto: Have stock in a pot on the stove, keeping it warm. Add the oil and 1 tablespoon of the butter to a medium sized saucepan or skillet and heat over medium heat. Once the butter is melted, add the rice and stir to coat, cooking for about 1 minute. Add the wine and continue to stir often until wine evaporates, which will happen quickly. Add about ½ cup (120 ml) of the hot stock or broth, allowing the mixture to come to a simmer. Stir often and when liquid was absorbed add a similar amount of stock. Keep simmering, adding liquid and stirring often until risotto is cooked. It should be fairly loose at this point, as you will be adding Parmesan cheese.
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Your goal is a fluid texture that will flow from your stirring spoon; the rice should have a slight resistance to it when you bite into it. It should not be mushy. When risotto is done, whisk in the Parmesan, lemon juice and zest. Taste and add black pepper as desired.
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As you come to the end of cooking, you should cook your scallops simultaneously so that everything is ready at the same time.
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For the Scallops: Season the scallops with salt and pepper. Heat a nonstick skillet over medium heat; add oil and 1 tablespoon of the butter and heat till shimmering. Add scallops, leaving plenty of room between them and leave them undisturbed for a couple of minutes or until they are a rich golden brown on the bottom. Spoon the yummy melted butter over the scallops as they cook. Flip them over and cook second side until golden brown.
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Divide the risotto onto warmed plates and top with scallops. Add the remaining butter and the lemon juice to the hot pan and cook until this pan sauce is sizzling and golden. Pour over the scallops and serve immediately. By candlelight, of course.
Notes:
Tips
- You really do need Arborio rice for the desirable creamy texture. Plan and shop ahead as it isn't something any of us usually have on hand. Buy what you need for the dish.
Nutrition
All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more. For a more detailed explanation, please read our article Understanding The Nutrition Panel Within Our Recipes.
