Mediterranean Diet Seared Scallops
Elevate your dining experience with this Mediterranean Diet Seared Scallops recipe—an elegant yet simple dish that’s bursting with vibrant flavors and heart-healthy ingredients. Perfectly golden-seared sea scallops are paired with a savory, tangy sauce made from fresh garlic, cherry tomatoes, lemon juice, white wine, and briny capers, all brightened with fragrant basil and parsley. With only 25 minutes total time, this recipe is ideal for impressing guests or treating yourself to a Mediterranean-inspired dinner at home. Serve it alongside a crisp green salad or wholesome whole-grain bread for a complete, nutritious meal that's full of flavor and flair.
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Recipe Information
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
Instructions
Pat the scallops dry with a paper towel to remove any excess moisture. This step is crucial for achieving a nice sear.
In a medium bowl, toss the scallops with 2 tablespoons of extra virgin olive oil, salt, and black pepper.
Heat the remaining 1 tablespoon of olive oil in a large skillet over medium-high heat until it starts to shimmer.
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.
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.
In the same skillet, add the minced garlic and sauté for about 30 seconds until fragrant.
Add the cherry tomatoes and white wine to the skillet, and let simmer for 2-3 minutes or until the tomatoes are slightly softened.
Stir in the lemon juice, lemon zest, capers, fresh basil, and fresh parsley. Cook for an additional minute.
Return the scallops to the skillet and gently toss to coat them with the Mediterranean sauce.
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
Calories |
1007 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 46.8 g | 60% | |
| Saturated Fat | 6.8 g | 34% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 197 mg | 66% | |
| Sodium | 4809 mg | 209% | |
| Total Carbohydrate | 42.5 g | 15% | |
| Dietary Fiber | 4.8 g | 17% | |
| Total Sugars | 6.2 g | ||
| Protein | 101.9 g | 204% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 142 mg | 11% | |
| Iron | 4.2 mg | 23% | |
| Potassium | 2187 mg | 47% | |
*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.
