Pan Seared Scallops

Using only 5 ingredients, pan searing is a simple and delicious way to enjoy fresh scallops. Scallops deliver 24 grams of protein, 137 calories, 6.3 grams of carbohydrates and 1 gram of total fat in 3.5 ounces (3 large or 5 medium scallops). These little jewels of the sea are a low fat, low carb, low cholesterol way to add a nutrient boost to your meal.

Ingredients

6 large sea scallops
1/4 tsp kosher salt
2 tbsp butter
2 lemon wedges
Freshly cracked black pepper

Preparation

Prep scallops and sear first side

Pat the scallops dry and season with salt
Heat 1tbsp of butter in the skillet until the bubbling subsides and the butter begins to turn brown and smell nutty
Place each scallop into the pan and gently press so they make complete contact with the heat
Leave untouched for 3 minutes

Flip scallops and sear

When scallops are ready to flip, they will easily lift from the pan
Flip each scallop
Using the lemon wedges, squeeze a few drops of lemon juice over each scallop

Final touches

Add the remaining tbsp of butter to the pan
Scoop the melted and bubbling butter over each scallop
Continue until scallops have cooked for a total of 3 minutes on the second side
Confirm both sides have a good sear and the internal temp of the scallops is 115°F. The temp will continue to rise after they are removed from the pan. Final internal temperature should reach 125 - 130°F

Top with freshly cracked black pepper & Enjoy!

Pair with risotto, a fresh Arugula side salad with Lemon Dijon vinaigrette. Add a couple cucumber spears with sea salt to round out the dish with a little crunch.

Serve scallops with grilled steak for a play on surf and turf. Add them to paella, sweeten the dish with grilled peaches or just enjoy them with a squeeze of lemon and sprinkle of sea salt.

Nutrition Corner

Scallops are a low calorie, low fat seafood which are high in protein and offer a good source of omega-3 fatty acids. Scallops also contain selenium, vitamin B12, phosphorus, magnesium and zinc and are considered low in mercury. Scallops, as part of a healthy balanced diet, support metabolism, immune function, nerve function, red blood cell formation, electrolyte balance and lean muscle maintenance. The omega-3 fatty acids support heart health and reduce inflammation.

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