EatingWell showcases miso-glazed scallops

EatingWell magazine has turned its most popular feature into a cookbook.

The “Healthy in a Hurry” column is devoted to dishes that don’t take much preparation or cooking time but taste great.

The meals are built around fresh, in-season ingredients and a well-stocked pantry. Each recipe is analyzed for its nutrition and symbols will help you navigate recipes that could help you lose weight, eat fewer carbs or bump your fiber intake.

There is a nice section devoted to dinner salads and some great vegetarian ideas for shaking up your dinner routine. It also includes some shortcuts for sauces and sides.

I love the section on quick desserts that let fresh fruit shine: Gingered Peach Gratin, Roasted Plums, Strawberries with Minted Yogurt and Tropical Fruits with Pistachios and Coconuts.

Miso-Glazed Scallops with Soba Noodles

This Japanese-inspired dish uses one sauce – a sweet/salt combination of mirin and miso – to make both a marinade for the scallops and the caramelized pan sauce for the noodles. A good pairing would be a simple green salad with a citrus vinaigrette.

8 ounces soba noodles or whole-wheat spaghetti

3 tablespoons white miso

2 tablespoons mirin (see note)

2 tablespoons white vinegar

2 tablespoons canola oil

1 teaspoon minced ginger

1 teaspoon minced garlic

1 pound dry sea scallops (see note), tough muscle removed

2 teaspoons extra-virgin olive oil

1 cup sliced scallions

Bring a large pot of water to a boil. Cook noodles, stirring occasionally until just tender, 6 to 8 minutes or according to package directions. Drain and transfer to a large bowl.

Meanwhile, whisk miso, mirin, vinegar, canola oil, ginger and garlic in a medium bowl. Add scallops and stir gently to coat. Let marinate for 5 minutes (scallops will begin to break down if marinated longer). Using slotted spoon, remove the scallops, reserving the marinade for the sauce.

Heat olive oil in a large nonstick skillet over medium-high heat. Add the scallops and cook until golden brown, about 3 minutes per side. Transfer to a plate and cover with foil to keep warm. Add the reserved marinade to the pan and cook over medium-high heat until brown, about 1 minute. Pour the sauce over the noodles, add scallions and toss to coat. Top with scallops and serve immediately.

Note: Mirin is a low-alcohol rice wine. An equal portion of sherry or white wine vinegar with a pinch of sugar can be substituted for mirin. Also, be sure to request “dry” sea scallops, which have not been treated with sodium tripolyphosphate (STP). They are more flavorful and will brown the best.

Yield: 4 servings

Approximate nutrition per serving (from the cookbook): 440 calories, 12 grams fat (1 gram saturated, 25 percent fat calories), 29 grams protein, 51 grams carbohydrate, 37 milligrams cholesterol, 3 grams dietary fiber, 661 milligrams sodium.