Low Fat Seared Scallops
Savor the delicate flavors of the ocean with this Low Fat Seared Scallops recipe, a quick and healthy dish perfect for seafood lovers. Featuring tender large sea scallops expertly seared to golden perfection, this recipe highlights vibrant notes of fresh lemon zest, parsley, and garlic for a bright, aromatic finish. With merely two teaspoons of extra-virgin olive oil, this low-fat option provides all the indulgence of gourmet dining without the guilt. Ready in just 18 minutes, you'll find these scallops to be equally ideal as an elegant appetizer or a light, protein-packed main dish when paired with steamed veggies or a crisp salad. Whether you're impressing dinner guests or treating yourself, this easy-to-follow recipe ensures a flavorful journey that’s as healthy as it is stunning on the plate.
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Recipe Information
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
Instructions
Rinse the scallops under cold water and pat them dry with paper towels. Ensure they are thoroughly dried to achieve a proper sear.
Season the scallops generously with salt and black pepper on both sides.
Finely mince the garlic clove and set aside.
In a large skillet, heat 2 teaspoons of extra-virgin olive oil over medium-high heat until the oil shimmers but is not smoking.
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.
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.
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.
Remove the scallops from the skillet and transfer them to a warm serving plate.
Sprinkle the lemon zest and fresh parsley over the scallops.
Drizzle with fresh lemon juice to brighten the flavors before serving.
Serve the scallops immediately as a delicious appetizer or alongside a fresh salad or steamed vegetables for a light main course.
Nutrition Facts
Calories |
1424 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 19.2 g | 25% | |
| Saturated Fat | 2.9 g | 14% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 492 mg | 164% | |
| Sodium | 9187 mg | 399% | |
| Total Carbohydrate | 68.1 g | 25% | |
| Dietary Fiber | 0.8 g | 3% | |
| Total Sugars | 0.5 g | ||
| Protein | 246.9 g | 494% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 91 mg | 7% | |
| Iron | 5.0 mg | 28% | |
| Potassium | 3937 mg | 84% | |
*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.
