Heart-Healthy Seared Scallops
Elevate your dinner game with these luxurious yet simple Heart-Healthy Seared Scallops, a dish that's as wholesome as it is delicious. Featuring tender, golden-brown sea scallops perfectly seared to lock in their natural sweetness, this recipe pairs lean protein with a vibrant, garlicky lemon sauce enhanced by low-sodium vegetable broth and fresh parsley. Served atop a bed of nutrient-rich baby spinach, this quick and easy meal comes together in just 25 minutes, making it perfect for weeknights or elegant entertaining. Light on salt and brimming with fresh, clean flavors, this low-fat, Mediterranean-inspired seafood recipe is sure to impress while supporting heart health. Perfect for those seeking a refined, healthy dining experience!
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Recipe Information
Ingredients
- 16 pieces large sea scallops
- 2 tablespoons extra-virgin olive oil
- 2 tablespoons fresh lemon juice
- 2 cloves fresh garlic, minced
- 0.25 cup low-sodium vegetable broth
- 2 tablespoons fresh parsley, chopped
- 0.25 teaspoon ground black pepper
- 0.25 teaspoon sea salt
- 4 cups baby spinach leaves
Instructions
Pat the scallops dry with a paper towel to ensure a nice sear.
In a large non-stick skillet, heat 1 tablespoon of extra-virgin olive oil over medium-high heat.
Once the oil is shimmering, add scallops to the skillet in a single layer, ensuring they are not touching. Sear them for 2-3 minutes without moving them to establish a golden-brown crust.
Flip the scallops and sear the other side for another 2-3 minutes until both sides are golden and the scallops are opaque. Remove from skillet and set aside.
In the same skillet, lower the heat to medium and add the remaining tablespoon of olive oil.
Add minced garlic to the skillet and sauté for about 30 seconds until fragrant, making sure not to burn the garlic.
Pour in the low-sodium vegetable broth and fresh lemon juice, using a spatula to scrape up any browned bits from the bottom of the skillet. Simmer for about 2 minutes to slightly reduce the sauce.
Return the scallops to the skillet, gently turning them to coat with the sauce. Cook for an additional 1-2 minutes to warm through.
Season with sea salt and black pepper to taste.
Add the chopped parsley and give the pan a gentle shake to combine everything.
Serve the seared scallops over a bed of fresh baby spinach leaves.
Enjoy this heart-healthy dish immediately for optimal flavor.
Nutrition Facts
Calories |
812 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.5 g | 40% | |
| Saturated Fat | 4.4 g | 22% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 197 mg | 66% | |
| Sodium | 3888 mg | 169% | |
| Total Carbohydrate | 34.4 g | 13% | |
| Dietary Fiber | 2.5 g | 9% | |
| Total Sugars | 1.5 g | ||
| Protein | 101.8 g | 204% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 139 mg | 11% | |
| Iron | 4.8 mg | 27% | |
| Potassium | 2164 mg | 46% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
