Seafood Saute
Dive into the flavors of the ocean with this vibrant and easy-to-make Seafood Sauté, a dish that brings together tender shrimp, golden-brown scallops, and a medley of fresh vegetables in a silky white wine and butter sauce. Perfectly cooked seafood pairs beautifully with the sweetness of cherry tomatoes, the subtle earthiness of baby spinach, and the zing of freshly squeezed lemon juice, while a touch of red pepper flakes adds optional heat. Ready in just 35 minutes, this one-pan wonder is ideal for a quick yet elegant weeknight dinner or to impress guests on special occasions. Serve it over fluffy rice, al dente pasta, or alongside crusty bread to soak up every drop of the luscious sauce. Bursting with vibrant colors and bold flavors, this sautéed seafood recipe is a must-try for seafood lovers and those seeking a healthy, satisfying meal. Keywords: seafood sauté, easy seafood recipes, shrimp and scallops, white wine sauce, quick dinner ideas.
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Recipe Information
Ingredients
- 1 lb large shrimp, peeled and deveined
- 1 lb sea scallops
- 2 tbsp olive oil
- 2 tbsp unsalted butter
- 4 cloves garlic cloves, minced
- 1 medium onion, finely chopped
- 1 cup cherry tomatoes, halved
- 2 cups baby spinach leaves
- 0.5 cup dry white wine
- 2 tbsp lemon juice, freshly squeezed
- 2 tbsp parsley, chopped
- 0.5 tsp salt
- 0.25 tsp black pepper
- 0.25 tsp red pepper flakes (optional)
Instructions
Rinse the shrimp and scallops under cold water and pat them dry with a paper towel. Season with a pinch of salt and black pepper.
Heat 1 tablespoon of olive oil in a large skillet over medium-high heat. Add the shrimp and cook for 2 minutes on each side until pink and opaque. Remove the shrimp and set aside.
In the same skillet, add another tablespoon of olive oil and sear the scallops for 2 minutes per side until golden brown. Remove the scallops and set aside with the shrimp.
Reduce the heat to medium and add the unsalted butter to the skillet. Once melted, add the minced garlic and chopped onion. Sauté for 2–3 minutes until fragrant and translucent.
Stir in the cherry tomatoes and cook for another 2 minutes until they begin to soften.
Deglaze the skillet by pouring in the white wine. Stir and let it simmer for 2 minutes to reduce slightly.
Add the spinach to the skillet and cook for 1–2 minutes until wilted.
Return the shrimp and scallops to the skillet. Pour in the lemon juice and sprinkle with red pepper flakes (if using). Toss to coat everything evenly.
Cook for an additional 2 minutes to allow the flavors to meld together. Adjust the seasoning with salt and black pepper, if needed.
Remove from heat, garnish with freshly chopped parsley, and serve warm with rice, pasta, or crusty bread.
Nutrition Facts
Calories |
409 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 13.9 g | 18% | |
| Saturated Fat | 4.7 g | 24% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 279 mg | 93% | |
| Sodium | 1274 mg | 55% | |
| Total Carbohydrate | 9.5 g | 3% | |
| Dietary Fiber | 1.8 g | 7% | |
| Total Sugars | 3.6 g | ||
| Protein | 54.3 g | 109% | |
| Vitamin D | 0.1 mcg | 0% | |
| Calcium | 131 mg | 10% | |
| Iron | 1.5 mg | 8% | |
| Potassium | 1010 mg | 21% | |
*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.
