Sweet scallops touched by a dusting of curry are the centerpiece of a light and quick meal. There's no chopping or slicing.

Most scallops are frozen. Instead of buying those that are defrosted at the fish counter, I buy a bag from the freezer case and keep it until I am ready to use them. They take about 5 minutes to defrost.

Curry crusted scallops

Makes 2 servings

12 ounces sea scallops

11/2 tablespoons curry powder

1 teaspoon canola oil

Salt and freshly ground black pepper

1/4 cup water

2 tablespoons apricot jam

3 tablespoons heavy whipping cream

2 tablespoons sliced scallions

1. Rinse and drain scallops and pat dry with a paper towel. Toss with the curry powder, coating all sides.

2. Heat a nonstick skillet over high heat and spray with olive oil spray. Saute scallops 3 minutes per side. Add salt and pepper to taste.

3. Remove scallops to a bowl. Add water and apricot jam to the skillet; simmer 30 seconds, stirring to melt jam. Add cream and simmer 1 minute to thicken sauce. Add salt and pepper to taste.

4. Spoon sauce over scallops and sprinkle scallions on top.

Per serving: 311 calories (36 percent from fat), 12.5 g fat ( 5.5 g saturated, 4.3 g monounsaturated), 85 mg cholesterol, 30g protein, 20.7 g carbohydrates, 2.8 g fiber, 296 mg sodium.