There’s something undeniably elegant about a plate of perfectly seared scallops, isn’t there? Not only do they look stunning, but they’re also a healthy choice, packed with protein and low in fat. I love how quickly you can whip them up, making them perfect for a weeknight dinner or a special occasion. The method of searing creates a delicious golden crust while keeping the inside tender and juicy—trust me, it’s a game changer! When you’re looking for a dish that impresses without all the fuss, this seared scallops healthy recipe is where it’s at. Let’s dive into the delightful world of scallops!

Ingredients List

• 12 large sea scallops, patted dry
• 2 tablespoons olive oil
• 1 tablespoon unsalted butter
• Salt, to taste
• Pepper, to taste
• 1 lemon, juiced
• Fresh parsley, for garnish

How to Prepare seared scallops healthy

1. Start by patting the scallops dry with paper towels. This is super important! The drier they are, the better the sear will be.
2. Season both sides of the scallops generously with salt and pepper. You want that flavor to shine through!
3. In a large skillet, heat the olive oil over medium-high heat until it’s shimmering. You want the pan hot enough that the scallops sizzle when they hit the surface.
4. Add the scallops to the pan in a single layer. Don’t overcrowd them—give them space to breathe and develop that beautiful crust.
5. Sear the scallops for about 2-3 minutes on one side without moving them. You’re looking for a gorgeous golden brown color.
6. Carefully flip each scallop and sear the other side for another 2-3 minutes. They should be opaque and firm when done.
7. Right before removing them from the pan, add the butter and lemon juice. Baste the scallops with the melted butter to add richness and flavor.
8. Transfer the scallops to a serving plate, drizzling them with the pan juices. Garnish with fresh parsley for a pop of color and freshness.

Why You’ll Love This Recipe

• Quick to prepare, making it a perfect weeknight meal.
• Elegant presentation that impresses at any dinner party.
• Low in fat while being high in protein—ideal for healthy eating!
• Rich, buttery flavor that’s simply irresistible.
• Versatile enough for special occasions or everyday indulgence.
• Fresh ingredients elevate the dish, enhancing its deliciousness.

Tips for Success

To achieve perfectly seared scallops, drying them well is crucial—trust me, it makes all the difference! Pat them dry with paper towels to avoid steam and ensure a beautiful crust. Also, don’t overcrowd the pan; give each scallop space to breathe and brown properly. If your pan is too crowded, they’ll end up steaming instead of searing, and we definitely don’t want that!

Experimenting with herbs can also elevate your dish; try fresh thyme or tarragon for a flavor boost. And if you’re feeling adventurous, a sprinkle of smoked paprika can add a delightful depth. Follow these tips, and you’ll be a scallop searing superstar!

Variations

If you’re looking to switch things up with your seared scallops, the possibilities are endless! For a fresh twist, try substituting the lemon juice with lime or orange juice—both add a delightful citrus zing that pairs beautifully with the scallops. If you’re into spices, a dash of cayenne or a sprinkle of Old Bay seasoning can elevate the flavor profile and give your dish a little kick.

Incorporating vegetables is another fantastic option. Sautéing some asparagus or spinach in the same pan while searing your scallops not only adds color but also makes for a nutritious side. These variations keep the dish light and healthy while adding your personal touch. Enjoy experimenting!

Nutritional Information

Here’s the estimated nutritional data for this seared scallops healthy recipe, perfect for keeping track of your meals! Each serving, which consists of three scallops, contains approximately:

• Calories: 200
• Fat: 10g
• Protein: 28g
• Carbohydrates: 1g
• Sugar: 0g
• Sodium: 200mg

Keep in mind that these values are estimates and can vary based on exact ingredients and cooking methods. Enjoy your healthy meal!

FAQ Section

What’s the optimal cooking time for seared scallops? Ideally, you want to sear each side for about 2-3 minutes. The key is to look for that beautiful golden brown crust and ensure they’re opaque in the center. Overcooking can make them tough, so keep an eye on them!

Can I make these ahead of time? While scallops are best enjoyed fresh, you can prep your ingredients ahead of time. Just store the seasoned scallops in the fridge for a couple of hours before cooking. However, I recommend cooking them right before serving for the best texture.

What’s the best way to store leftover seared scallops? If you have leftovers, store them in an airtight container in the refrigerator for up to 2 days. Just know that reheating can make them a bit rubbery, so it’s best to enjoy them fresh!

What should I serve with seared scallops? These little gems pair wonderfully with a light salad, sautéed greens, or even a bed of quinoa or couscous. A drizzle of balsamic reduction or a citrus vinaigrette can also elevate the dish beautifully.

Can I use frozen scallops? Yes, you can! Just make sure to thaw them completely and pat them dry before cooking. This will help achieve that perfect sear we’re aiming for in this seared scallops healthy recipe!

Serving Suggestions

When it comes to serving seared scallops healthy, the right accompaniments can elevate your dish to new heights! I love pairing them with a light, refreshing arugula salad tossed with lemon vinaigrette—its peppery notes complement the scallops beautifully. If you’re in the mood for something hearty, a bed of fluffy quinoa or wild rice makes a fantastic base, soaking up all those delicious pan juices.

For an extra touch, drizzle a balsamic reduction over the scallops for a sweet and tangy contrast. And don’t forget about seasonal veggies! Sautéed asparagus, zucchini ribbons, or roasted cherry tomatoes add vibrant color and nutrition to your plate. These combinations not only enhance the flavors but also make your meal feel complete and satisfying.

Seared Scallops Healthy: 7 Simple Tips for Success

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• Author: Julia marin
• Total Time: 16 minutes
• Yield: 4 servings 1x
• Diet: Low Fat

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Description

A healthy and elegant dish featuring perfectly seared scallops.

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Ingredients

Scale 1x2x3x

• 12 large sea scallops
• 2 tablespoons olive oil
• 1 tablespoon unsalted butter
• Salt to taste
• Pepper to taste
• 1 lemon, juiced
• Fresh parsley for garnish

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Instructions

1. Pat the scallops dry with paper towels to remove excess moisture.
2. Season both sides of the scallops with salt and pepper.
3. Heat olive oil in a skillet over medium-high heat until shimmering.
4. Add scallops to the pan, ensuring they are not overcrowded.
5. Sear scallops for 2-3 minutes on each side until golden brown and cooked through.
6. Add butter and lemon juice to the pan, basting scallops with the melted butter.
7. Remove scallops from the pan and place on a serving plate.
8. Drizzle with pan juices and garnish with fresh parsley.

Notes

• Ensure scallops are dry for a better sear.
• Do not overcrowd the pan to maintain high heat.
• Experiment with different herbs for garnish.

• Prep Time: 10 minutes
• Cook Time: 6 minutes
• Category: Main course
• Method: Searing
• Cuisine: American

Nutrition

• Serving Size: 3 scallops
• Calories: 200
• Sugar: 0g
• Sodium: 200mg
• Fat: 10g
• Saturated Fat: 2g
• Unsaturated Fat: 8g
• Trans Fat: 0g
• Carbohydrates: 1g
• Fiber: 0g
• Protein: 28g
• Cholesterol: 60mg

Keywords: seared scallops healthy, scallop recipe, healthy seafood dish