Low Fat Seared Scallops
Elevate your dining experience with this quick and healthy recipe for Low Fat Seared Scallops, a perfect choice for seafood lovers looking for a light yet indulgent dish. Tender sea scallops are perfectly seared to create a golden, caramelized crust, while staying juicy and flavorful on the inside. A touch of extra-virgin olive oil and fresh garlic enhances their natural sweetness, while a bright drizzle of lemon juice, lemon zest, and a sprinkle of fresh parsley add a burst of freshness. Ready in just under 20 minutes, this low-fat scallop recipe is ideal as a gourmet appetizer or a sophisticated main course when paired with a crisp salad or seasonal vegetables. Perfect for weeknight cooking or impressing guests, this dish is as nutritious as it is elegant.
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Ingredients
- 12 large sea scallops
- 2 teaspoons extra-virgin olive oil
- 1 teaspoon lemon zest
- 1 tablespoon fresh lemon juice
- 1 tablespoon fresh parsley
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 1 clove garlic
Directions
Step 1
Rinse the scallops under cold water and pat them dry with paper towels. Ensure they are thoroughly dried to achieve a proper sear.
Step 2
Season the scallops generously with salt and black pepper on both sides.
Step 3
Finely mince the garlic clove and set aside.
Step 4
In a large skillet, heat 2 teaspoons of extra-virgin olive oil over medium-high heat until the oil shimmers but is not smoking.
Step 5
Place the scallops in the skillet without overcrowding them. Work in batches if necessary; do not move them once you've set them in the pan to allow a crust to form.
Step 6
Sear the scallops for about 2-3 minutes on each side, until they develop a golden crust and are opaque in the center. They should release easily from the pan when they are properly seared.
Step 7
Add the minced garlic to the pan during the last minute of cooking, stirring gently to infuse the scallops with garlic flavor but being careful not to burn it.
Step 8
Remove the scallops from the skillet and transfer them to a warm serving plate.
Step 9
Sprinkle the lemon zest and fresh parsley over the scallops.
Step 10
Drizzle with fresh lemon juice to brighten the flavors before serving.
Step 11
Serve the scallops immediately as a delicious appetizer or alongside a fresh salad or steamed vegetables for a light main course.
Nutrition Facts
| Serving size | (1236.4g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1423.9 |
| Total Fat 19.2g | 0% |
| Saturated Fat 2.9g | 0% |
| Polyunsaturated Fat 0.0g | |
| Cholesterol 492mg | 0% |
| Sodium 9187.4mg | 0% |
| Total Carbohydrate 68.1g | 0% |
| Dietary Fiber 0.8g | 0% |
| Total Sugars 0.5g | |
| Protein 246.9g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 91.2mg | 0% |
| Iron 5.0mg | 0% |
| Potassium 3936.6mg | 0% |
Source of Calories