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Pan seared scallops

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Course: Supper
Prep Time: 10 minutes
Cook Time: 11 minutes
Servings: 1 person
Calories: 412kcal

Ingredients

  • 400 g sea scallops
  • 1 tbsp olive oil
  • 1 garlic clove minced
  • 1 tsp lemon zest
  • 1 tbsp lemon juice
  • 1 tbsp fresh parsley chopped
  • salt to taste
  • ground pepper to taste
  • Lemon wedges for garnish (optional)

Instructions

  • Pat the sea scallops dry with paper towels to remove excess moisture. This helps them sear properly.
  • Heat the olive oil in a large skillet over medium-high heat.
  • Add the minced garlic to the hot oil and sauté for about 30 seconds until it becomes fragrant.
  • Carefully add the sea scallops to the skillet. Make sure they are in a single layer with some space in between. If your skillet is not large enough, you may need to cook them in batches.
  • Season the scallops with a pinch of salt and pepper.
  • Sear the scallops without moving them for about 2-3 minutes on each side or until they develop a golden-brown crust and are opaque in the center. Do not overcook them, as scallops can become tough if cooked for too long.
  • While the scallops are cooking, mix the lemon zest, lemon juice, and fresh parsley in a small bowl to create a simple sauce.
  • Once the scallops are cooked, drizzle the lemon sauce over them in the skillet. Toss gently to coat the scallops with the sauce.
  • Once the scallops are cooked, drizzle the lemon sauce over them in the skillet. Toss gently to coat the scallops with the sauce.
  • Serve the Seared Sea Scallops immediately, garnished with lemon wedges if desired.
    This recipe for Pan Seared Sea Scallops is a low-carb and diabetes-friendly option, offering a delightful combination of flavors without heavy sauces or excessive carbohydrates. Be mindful of portion sizes to fit your dietary needs, and consult with a healthcare professional for personalized dietary guidance.
Nutrition Facts
Pan seared scallops
Serving Size
 
1 Serving
Amount per Serving
Calories
412
% Daily Value*
Fat
 
16
g
25
%
Saturated Fat
 
2
g
13
%
Trans Fat
 
0.02
g
Polyunsaturated Fat
 
2
g
Monounsaturated Fat
 
11
g
Cholesterol
 
96
mg
32
%
Sodium
 
1571
mg
68
%
Potassium
 
874
mg
25
%
Carbohydrates
 
15
g
5
%
Fiber
 
0.5
g
2
%
Sugar
 
1
g
1
%
Protein
 
49
g
98
%
Vitamin A
 
356
IU
7
%
Vitamin C
 
15
mg
18
%
Calcium
 
39
mg
4
%
Iron
 
2
mg
11
%
* Percent Daily Values are based on a 2000 calorie diet.