Sea Scallops Baby Fennel Provenal
Elevate your seafood dining experience with the luxurious "Sea Scallops Baby Fennel Provençal," a flavorful dish inspired by the fresh, vibrant tastes of Southern France. In this recipe, tender sea scallops are perfectly seared to a golden-brown crust and paired with delicate baby fennel, sweet burst-in-your-mouth cherry tomatoes, and a fragrant Provençal-inspired sauce enriched with garlic, shallots, Herbes de Provence, and dry white wine. The fennel is first sautéed to bring out its natural sweetness, then simmered to perfection in a zesty broth alongside the scallops for a harmonious blend of tender textures and bold flavors. Bright notes of lemon juice and fresh parsley complete this elegant, one-pan entrée, making it perfect for a romantic dinner or a stunning centerpiece for entertaining. Ready in just 40 minutes, this recipe combines gourmet flair with approachable simplicity, offering a feast for both the eyes and the palate. Serve it hot with crusty bread or a light salad to soak up every drop of the vibrant sauce!
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Recipe Information
Ingredients
- 12 pieces Sea scallops
- 4 Baby fennel bulbs
- 3 tablespoons Olive oil
- 1 tablespoon Unsalted butter
- 2 Garlic cloves, minced
- 1 Shallot, finely chopped
- 1.5 cups Cherry tomatoes, halved
- 1 cup Dry white wine
- 0.5 cup Chicken or vegetable stock
- 1 teaspoon Fresh thyme leaves
- 1 teaspoon Herbes de Provence
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper, freshly ground
- 1 tablespoon Fresh lemon juice
- 2 tablespoons Fresh parsley, chopped
Instructions
Rinse and pat dry the sea scallops. Trim the muscle from the side of each scallop if necessary.
Slice the baby fennel bulbs into quarters lengthwise, removing any tough outer layers but keeping the core intact so they hold together during cooking.
In a large pan, heat 2 tablespoons of olive oil over medium heat. Add the baby fennel quarters and sauté for 3-4 minutes until they begin to soften and lightly brown. Remove from the pan and set aside.
In the same pan, add the remaining 1 tablespoon of olive oil and 1 tablespoon of butter. Once melted, add the minced garlic and chopped shallot. Cook for 1-2 minutes until fragrant and softened.
Add the halved cherry tomatoes to the pan and cook for 3-4 minutes until they begin to break down. Stir in the white wine, stock, fresh thyme, Herbes de Provence, salt, and black pepper. Bring the mixture to a simmer and let it cook for 5 minutes to reduce slightly.
Return the baby fennel to the pan and let it cook in the sauce for another 5 minutes, or until tender.
Meanwhile, heat a non-stick skillet over medium-high heat. Lightly season the scallops with salt and pepper. Sear them in the hot skillet for 1-2 minutes per side until they develop a golden-brown crust. Avoid overcrowding the pan; sear in batches if necessary.
Once the scallops are seared, transfer them to the sauce with the baby fennel. Gently spoon some sauce over the scallops and let them warm in the pan for 1-2 minutes.
Finish the dish by stirring in the fresh lemon juice and sprinkling with chopped parsley.
Serve hot, garnished with additional parsley if desired, and enjoy!
Nutrition Facts
Calories |
235 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 4.0 g | 5% | |
| Saturated Fat | 2.2 g | 11% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 47 mg | 16% | |
| Sodium | 1361 mg | 59% | |
| Total Carbohydrate | 15.5 g | 6% | |
| Dietary Fiber | 5.0 g | 18% | |
| Total Sugars | 7.9 g | ||
| Protein | 23.0 g | 46% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 90 mg | 7% | |
| Iron | 1.8 mg | 10% | |
| Potassium | 1066 mg | 23% | |
*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.
