Oh, let me tell you about my absolute favorite way to enjoy seafood—seared scallops! They’re not just a delicacy; they’re incredibly simple to prepare and bursting with flavor. When cooked just right, they develop a beautiful golden crust while remaining tender and juicy inside. Plus, they’re healthy! Seriously, these little gems are low in calories and high in protein, making them an excellent choice for a light meal. I love how quick they come together, and with just a handful of ingredients, you’ll have a dish that feels fancy yet is so easy to whip up. Trust me, once you try this, it’ll become a go-to in your kitchen!
Ingredients List
- 1 pound dry scallops
- 2 tablespoons extra virgin olive oil
- 1 tablespoon fresh lemon juice
- Salt to taste
- Pepper to taste
- Fresh parsley for garnish
How to Prepare Seared Scallops Healthy
Alright, let’s get those scallops sizzling! First things first, you’ll want to pat the scallops dry with paper towels. This step is crucial—if they’re wet, they won’t sear properly, and that lovely golden crust we’re after will be a no-show. Once they’re nicely dried, season both sides with a sprinkle of salt and pepper to enhance those natural flavors.
Now, grab your trusty skillet and heat up the olive oil over medium-high heat. You want it nice and hot but not smoking—just enough to see a shimmer on the surface. Carefully place the scallops in the skillet in a single layer, making sure not to overcrowd them. This is key for that perfect sear!
Let them sear undisturbed for about 2-3 minutes. You’ll know they’re ready to flip when they easily release from the pan and have a gorgeous golden brown color on the bottom. Flip each scallop and cook for another 2-3 minutes on the other side. They should be opaque and firm to the touch when done.
Once they’re perfect, remove them from the heat and drizzle with fresh lemon juice. This brightens everything up! Lastly, garnish with a sprinkle of fresh parsley for a pop of color. And there you have it—simple, healthy, and absolutely delicious seared scallops ready to impress!
Why You’ll Love This Recipe
- Quick preparation time—ready in just 16 minutes!
- Healthy choice packed with protein and low in calories.
- Natural flavors shine through with minimal ingredients.
- Perfect for impressing guests or a cozy night in.
- Easy to pair with light salads or veggies for a complete meal.
Tips for Success
- Use dry scallops: Look for dry-packed scallops instead of wet ones. They sear beautifully and won’t release excess water, ensuring that perfect crust.
- Preheat your skillet: Make sure your skillet is nice and hot before adding the scallops. A hot pan means they’ll sear instead of steam!
- Don’t overcrowd the pan: Give each scallop room to breathe. If they’re too close, they’ll steam rather than sear, and you’ll miss that golden color.
- Be patient: Resist the urge to flip them too soon! Let them sear for the full 2-3 minutes on each side for the best flavor and texture.
- Serve immediately: These scallops are best enjoyed fresh off the pan. They lose their lovely texture if they sit for too long!
Nutritional Information
Here’s a quick glance at the nutritional benefits of these seared scallops! Each serving, which is about 4 scallops, contains approximately 200 calories, 10g of fat, and an impressive 24g of protein. You’ll also get 0g of carbohydrates, making this a fantastic low-calorie option. Just keep in mind that these values are estimates and can vary based on the specific ingredients you use. Enjoy guilt-free indulgence!
FAQ Section
Can I use frozen scallops?
Yes, you can! Just make sure to thaw them completely and pat them dry before cooking. Frozen scallops are often wet, so drying them well is key for a good sear.
What’s the best way to know if scallops are cooked?
Cooked scallops should be opaque and firm to the touch. If they’re still translucent in the center, give them another minute or so in the skillet. Trust me, you want to avoid overcooking them, or they can become rubbery!
How do I store leftovers?
If you happen to have any leftovers (though I doubt it!), let them cool and store them in an airtight container in the fridge for up to 2 days. Just remember, they’re best fresh!
What can I serve with seared scallops?
These scallops pair wonderfully with a light salad, steamed veggies, or even some quinoa. A fresh side will complement their flavors beautifully!
Are seared scallops really healthy?
Absolutely! They’re low in calories, high in protein, and packed with nutrients. With just a drizzle of olive oil and some lemon juice, you have a deliciously healthy meal that feels indulgent. Enjoy guilt-free!
Storage & Reheating Instructions
If you have any leftover seared scallops (which is rare in my kitchen!), let them cool completely before transferring them to an airtight container. They’ll keep in the fridge for up to 2 days. When it’s time to enjoy them again, gently reheat in a skillet over low heat for just a minute or two. This way, they’ll warm up without losing that tender texture. Enjoy them fresh for the best experience!
Serving Suggestions
These seared scallops are so versatile and pair beautifully with a variety of sides! I love serving them alongside a light arugula salad tossed with cherry tomatoes, avocados, and a simple vinaigrette. You could also go for some sautéed asparagus or roasted broccoli to add a pop of color and nutrition. A side of quinoa or a refreshing cucumber salad would round out the meal perfectly. Enjoy your deliciously healthy feast!
Call to Action
I’d love to hear how your seared scallops turn out! Please drop a comment below to share your thoughts, tips, or any variations you try. If you enjoyed this recipe, don’t forget to rate it and share it with your friends on social media. Happy cooking!
Print
Seared Scallops Healthy: 5 Ways to Cook Them Perfectly
- Total Time: 16 minutes
- Yield: 4 servings 1x
- Diet: Low Calorie
Description
A simple recipe for seared scallops that highlights their natural flavors.
Ingredients
- 1 pound scallops
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- Salt to taste
- Pepper to taste
- Fresh parsley for garnish
Instructions
- Pat the scallops dry with paper towels.
- Season both sides with salt and pepper.
- Heat olive oil in a skillet over medium-high heat.
- Add scallops to the skillet in a single layer.
- Sear for 2-3 minutes on each side until golden brown.
- Remove from heat and drizzle with lemon juice.
- Garnish with fresh parsley before serving.
Notes
- Use dry scallops for better searing.
- Serve immediately for best taste.
- Pair with a light salad for a complete meal.
- Prep Time: 10 minutes
- Cook Time: 6 minutes
- Category: Main Course
- Method: Searing
- Cuisine: Mediterranean
Nutrition
- Serving Size: 4 scallops
- Calories: 200
- Sugar: 0g
- Sodium: 300mg
- Fat: 10g
- Saturated Fat: 1g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 0g
- Fiber: 0g
- Protein: 24g
- Cholesterol: 50mg
Keywords: seared scallops healthy
