Mediterranean Diet Seared Scallops
Elevate your seafood game with this vibrant and flavorful Mediterranean Diet Seared Scallops recipe, a perfect fusion of healthy eating and gourmet flair. Juicy, golden-crusted sea scallops take center stage, seared to perfection in extra virgin olive oil for a beautifully crisp exterior. Infused with zesty lemon, sweet cherry tomatoes, and savory capers, the accompanying sauce bursts with fresh Mediterranean-inspired flavors, enhanced by fragrant garlic, fresh basil, and parsley. A splash of white wine ties it all together, creating a light yet luxurious dish that’s ready in just 25 minutes. Serve these tender scallops alongside a crisp green salad or rustic whole-grain bread for a wholesome, restaurant-quality meal at home. Perfect for seafood lovers and anyone following a Mediterranean diet, this recipe is as nutritious as it is delicious!
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Ingredients
- 16 large sea scallops
- 3 tablespoons extra virgin olive oil
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 1 zested and juiced lemon
- 2 cloves (minced) garlic
- 1 cup (halved) cherry tomatoes
- 0.25 cup (chopped) fresh basil
- 0.25 cup (chopped) fresh parsley
- 2 tablespoons capers
- 0.25 cup white wine
Directions
Step 1
Pat the scallops dry with a paper towel to remove any excess moisture. This step is crucial for achieving a nice sear.
Step 2
In a medium bowl, toss the scallops with 2 tablespoons of extra virgin olive oil, salt, and black pepper.
Step 3
Heat the remaining 1 tablespoon of olive oil in a large skillet over medium-high heat until it starts to shimmer.
Step 4
Carefully place the scallops in the skillet, making sure they do not touch each other. Sear the scallops for about 3-4 minutes on one side or until they develop a golden crust.
Step 5
Flip the scallops and continue to cook for an additional 1-2 minutes until opaque in the center. Remove the scallops from the skillet and set aside.
Step 6
In the same skillet, add the minced garlic and sauté for about 30 seconds until fragrant.
Step 7
Add the cherry tomatoes and white wine to the skillet, and let simmer for 2-3 minutes or until the tomatoes are slightly softened.
Step 8
Stir in the lemon juice, lemon zest, capers, fresh basil, and fresh parsley. Cook for an additional minute.
Step 9
Return the scallops to the skillet and gently toss to coat them with the Mediterranean sauce.
Step 10
Serve immediately, garnished with extra fresh basil and a side of your choice such as a fresh green salad or whole-grain bread.
Nutrition Facts
| Serving size | (834.0g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1006.6 |
| Total Fat 46.8g | 0% |
| Saturated Fat 6.8g | 0% |
| Polyunsaturated Fat 0.1g | |
| Cholesterol 196.8mg | 0% |
| Sodium 4808.7mg | 0% |
| Total Carbohydrate 42.5g | 0% |
| Dietary Fiber 4.8g | 0% |
| Total Sugars 6.2g | |
| Protein 101.9g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 142.4mg | 0% |
| Iron 4.2mg | 0% |
| Potassium 2187.3mg | 0% |
Source of Calories