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Master the art of perfectly seared sea scallops with a beautiful golden-brown crust and a sweet, tender interior. This elegant and impressive dish comes together in under 15 minutes, making it an ideal choice for a quick weeknight luxury or a sophisticated appetizer for guests.
Prepare the Scallops (5 minutes)
Sear the First Side (2-3 minutes)
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Master the art of perfectly seared sea scallops with a beautiful golden-brown crust and a sweet, tender interior. This elegant and impressive dish comes together in under 15 minutes, making it an ideal choice for a quick weeknight luxury or a sophisticated appetizer for guests.
This american recipe takes 15 minutes to prepare and yields 4 servings. At 263.47 calories per serving with 20.93g of protein, it's a beginner-friendly recipe perfect for dinner or lunch or appetizer.
Sear the Second Side & Baste (1-2 minutes)
Finish and Serve (1 minute)
After removing the scallops, deglaze the pan with 1/4 cup of dry white wine (like Sauvignon Blanc) or chicken broth. Scrape up any browned bits and let it reduce by half before pouring over the scallops.
Add a sprig of fresh thyme or rosemary to the pan along with the butter and garlic for an aromatic infusion.
Add a pinch of red pepper flakes to the pan with the garlic for a touch of heat.
After deglazing with wine, stir in 2-3 tablespoons of heavy cream and let it simmer for a minute to create a richer sauce.
Scallops are packed with high-quality protein, which is essential for muscle building, tissue repair, and maintaining a healthy metabolism.
Rich in omega-3 fatty acids and magnesium, scallops can help reduce the risk of heart disease by lowering blood pressure and cholesterol levels.
The combination of Vitamin B12, zinc, and omega-3s in scallops is vital for maintaining brain health, improving memory, and protecting against cognitive decline.
Scallops provide a significant amount of selenium, an antioxidant that protects cells from damage, and zinc, which is crucial for immune function.
One serving of this Pan-Seared Scallops recipe contains approximately 300-325 calories, making it a relatively light yet satisfying main course. The exact count depends on the size of the scallops and the amount of butter and oil used.
Yes, they are very healthy. Scallops are an excellent source of lean protein, low in fat, and rich in vitamins and minerals like B12, zinc, and selenium. The searing method uses minimal oil, preserving their nutritional benefits.
For this recipe, large 'sea scallops' (U-10 or U-15 size) are best as they are easier to sear without overcooking. Avoid smaller 'bay scallops' which are better suited for pasta sauces or stews.
Rubbery scallops are almost always a result of overcooking. They cook very quickly, typically needing only 1-3 minutes per side. Remove them from the heat as soon as they turn opaque and feel firm.
Absolutely. Thaw them completely in the refrigerator overnight. Before cooking, it is crucial to rinse them and pat them exceptionally dry with paper towels, as frozen scallops can release a lot of excess water.
They are very versatile. Serve them over creamy risotto, angel hair pasta with the pan sauce, a simple arugula salad, or with sides like asparagus or mashed potatoes.