Welcome to my kitchen, where today I’m excited to share a truly delightful and healthy recipe for seared scallops! Trust me, these little gems are not only packed with flavor but are also incredibly simple to prepare. Whether you’re planning a cozy dinner for two or a special gathering with family and friends, this dish fits the bill perfectly. Scallops are such a treat—they’re tender, buttery, and when seared just right, they develop a beautiful golden crust that’s absolutely irresistible!
What I love most about this recipe is how accessible it is. You don’t need to be a master chef to pull it off; it’s all about the technique and a bit of patience. Plus, with just a handful of wholesome ingredients, you can whip up a nutritious meal that’s both elegant and satisfying. So, if you’re someone who appreciates easy, healthy meals that still feel special, you’re in the right place! Let’s dive into this seared scallops healthy recipe and make magic happen in the kitchen!
Ingredients List
For this simple and healthy seared scallops recipe, you’ll need just a few fresh ingredients that come together beautifully. Here’s what you’ll need:
- 1 pound dry-packed sea scallops – Look for scallops that are firm and have a nice, slightly sweet smell. Avoid those that are wet-packed, as they can be waterlogged and won’t sear as well.
- 2 tablespoons extra virgin olive oil – This adds a lovely flavor and helps achieve that perfect golden crust.
- 1 tablespoon unsalted butter – This is optional but adds richness; you can omit it for a dairy-free version.
- Salt to taste – I love using sea salt for that extra crunch and flavor.
- Pepper to taste – Freshly cracked black pepper gives a nice kick!
- 1 lemon, juiced – Fresh lemon juice brightens up the dish and enhances the scallops’ natural flavors.
- Fresh parsley for garnish – A sprinkle of parsley not only adds color but also a hint of freshness.
Make sure to gather these ingredients before you start cooking, and you’ll be well on your way to a satisfying meal!
How to Prepare Seared Scallops Healthy
Now that we have our ingredients ready, let’s get into the fun part—cooking! This step-by-step guide will help you prepare your scallops perfectly. Don’t worry; it’s easier than it sounds, and I’m here to walk you through it!
Step-by-Step Instructions
Preparing the Scallops
First things first, let’s get our scallops prepped and ready to go! Start by rinsing the scallops gently under cold water to remove any excess grit. Once they’re clean, take a moment to pat them dry with paper towels. This step is crucial because excess moisture will prevent that lovely sear we’re aiming for.
Next, sprinkle salt and freshly cracked pepper on both sides of the scallops. Don’t be shy with the seasoning; it really enhances the flavor! I always suggest tasting a tiny piece once cooked to see if you want to adjust the saltiness later.
Searing the Scallops
Now, let’s heat things up! Grab a skillet and pour in the olive oil, turning the heat to medium-high. Allow the oil to get hot—this typically takes about a minute. You can test if it’s ready by flicking a drop of water into the pan; if it sizzles, you’re good to go!
Once the oil is shimmering, add the butter (if using) and let it melt. The combination of olive oil and butter creates a rich base and helps achieve that golden color on our scallops. Now, carefully place the scallops in the skillet, ensuring not to overcrowd them; this helps them sear evenly. You’ll want to give them space to breathe!
Let the scallops sear undisturbed for about 2-3 minutes on each side. You’ll know they’re ready to flip when you see a beautiful golden crust forming. If you try to move them and they stick, give them a little more time! Once they’re golden brown, flip them over gently and repeat on the other side.
Finishing Touches
When your scallops are perfectly seared and cooked through, remove them from the skillet and place them on a plate. Now, it’s time for the final flourish! Drizzle fresh lemon juice over the scallops. This adds a wonderful brightness to the dish that complements the natural sweetness of the scallops. Finally, garnish with a sprinkle of fresh parsley for that pop of color and freshness.
And there you have it! Serve these delightful scallops immediately while they’re warm and juicy. I promise you’ll be amazed at how simple yet delicious this dish is!
Nutritional Information
Now, let’s talk about the nutrition packed into these delicious seared scallops! Each serving, which is about four scallops, is not only satisfying but also quite healthy. Here’s a quick look at the estimated nutritional values:
- Calories: 200
- Fat: 12g (Saturated Fat: 3g, Unsaturated Fat: 9g)
- Protein: 22g
- Carbohydrates: 0g
- Sodium: 300mg
- Cholesterol: 50mg
- Sugar: 0g
This dish is low in carbs and packed with protein, making it an excellent choice for a healthy meal. It’s perfect for anyone looking to enjoy a nutritious option without sacrificing flavor!
Tips for Success
To make sure your seared scallops turn out perfectly every time, here are some tried-and-true tips that I absolutely swear by! First, when selecting scallops, always go for dry-packed sea scallops. They’re fresher and will give you that wonderful sear we’re aiming for. Wet-packed scallops can be waterlogged and won’t develop that gorgeous crust.
Another essential tip is to ensure your scallops are properly dried before seasoning. Use paper towels to pat them down thoroughly; this makes all the difference in getting that nice golden color. Also, remember to give them space in the skillet—overcrowding can lead to steaming instead of searing, which is not what we want!
As for cooking, don’t flip the scallops too soon. Let them sit undisturbed for those 2-3 minutes; patience is key! If you’re looking for a dairy-free option, simply skip the butter and use a bit more olive oil instead. Lastly, consider adding a pinch of your favorite herbs or spices for a little twist. Enjoy the process, and trust me, you’ll impress everyone at the table with these delicious, healthy scallops!
Variations
If you’re looking to mix things up a bit with your seared scallops, there are plenty of fun variations to try! For a dairy-free option, simply skip the butter and use an extra tablespoon of olive oil instead. You won’t lose any flavor, and it keeps the dish light and healthy!
Another delicious twist is to add a sprinkle of your favorite herbs or spices. A dash of paprika or some fresh thyme can elevate the flavor beautifully. You could also play with citrus—try adding lime juice instead of lemon for a zesty kick!
Feeling adventurous? Consider serving the scallops over a bed of sautéed spinach or alongside roasted vegetables for a complete meal. The possibilities are endless, so don’t hesitate to get creative and make this dish your own!
Storage & Reheating Instructions
If you have any leftover seared scallops (though I doubt there will be!), it’s important to store them properly to maintain their delightful texture and flavor. First, let them cool to room temperature before transferring them to an airtight container. They can be stored in the refrigerator for up to two days. Just be sure to keep them covered to prevent drying out!
When it comes to reheating, I recommend using a skillet over low heat. Gently warm the scallops for a minute or two on each side, just until they’re heated through. This method helps retain their tender texture. Avoid microwaving them, as it can make them rubbery and tough. Enjoy your delicious leftovers without compromising on quality!
Why You’ll Love This Recipe
You’re going to absolutely adore this seared scallops healthy recipe! It’s such a quick and easy dish to whip up, making it perfect for those busy evenings when you still want something delicious and nutritious. With just a handful of ingredients, you can create a restaurant-quality meal right at home!
The scallops are not only packed with flavor, but they’re also a fantastic source of lean protein. Plus, they cook in mere minutes, so you won’t be stuck in the kitchen for long. You’ll love the satisfying golden crust and the way the lemon brightens everything up. It’s a dish that feels special but is so simple—perfect for impressing guests or treating yourself! Trust me, after one bite, you’ll be hooked!
FAQ Section
Let’s tackle some common questions that might pop up as you prepare your seared scallops healthy dish!
How do I choose the best scallops? When selecting scallops, look for dry-packed sea scallops if possible. They should be firm to the touch and have a clean, slightly sweet smell. Avoid scallops that are wet-packed, as they can be waterlogged and won’t sear as well.
Can I use frozen scallops? Absolutely! Just make sure to thaw them in the refrigerator overnight before cooking. Pat them dry thoroughly to ensure you get that perfect sear.
What if I don’t have olive oil? No worries! You can use any cooking oil you prefer, like avocado oil or grapeseed oil. These options will work beautifully for searing.
Can I adjust the seasoning? Yes, feel free to get creative! Adding herbs like thyme or basil can enhance the flavor. You can also try a sprinkle of paprika or garlic powder for an extra kick!
Are there any dietary adjustments I can make? If you’re looking for a dairy-free option, simply omit the butter and use a bit more olive oil. This dish is versatile and can easily cater to various dietary needs!
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Seared Scallops Healthy: A Comforting Family Favorite Recipe
- Total Time: 16 minutes
- Yield: 4 servings 1x
- Diet: Low Fat
Description
A simple and healthy recipe for seared scallops that is easy to prepare.
Ingredients
- 1 pound sea scallops
- 2 tablespoons olive oil
- 1 tablespoon butter
- Salt to taste
- Pepper to taste
- 1 lemon, juiced
- Fresh parsley for garnish
Instructions
- Rinse scallops under cold water and pat dry with paper towels.
- Season scallops with salt and pepper on both sides.
- Heat olive oil in a skillet over medium-high heat.
- Add butter to the skillet and let it melt.
- Place scallops in the skillet, making sure not to overcrowd them.
- Sear scallops for 2-3 minutes on each side until golden brown.
- Remove scallops from the skillet and drizzle with lemon juice.
- Garnish with fresh parsley before serving.
Notes
- Use scallops that are dry-packed for best results.
- For a dairy-free option, omit the butter.
- Try using avocado oil if you prefer a different flavor.
- Prep Time: 10 minutes
- Cook Time: 6 minutes
- Category: Main Course
- Method: Searing
- Cuisine: Seafood
Nutrition
- Serving Size: 4 scallops
- Calories: 200
- Sugar: 0g
- Sodium: 300mg
- Fat: 12g
- Saturated Fat: 3g
- Unsaturated Fat: 9g
- Trans Fat: 0g
- Carbohydrates: 0g
- Fiber: 0g
- Protein: 22g
- Cholesterol: 50mg
Keywords: seared scallops healthy
