Seared Scallops with Fresh Garden Vegetables
Quick and healthy seared scallops served with fresh garden vegetables for a light and flavorful meal.
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Discover a quick and healthy recipe for seared scallops with fresh garden vegetables. Perfect for a light and flavorful dinner.
Recipe Details
Prep time
10m
Cook time
15m
Rest time
0s
Total time
25m
Prep time
10m
Cook time
15m
Rest time
0s
Total time
25m
Ingredients
Servings:
1
1
- 150 g sea scallops fresh
- 50 g zucchini medium diced
- 40 g red bell pepper diced
- 30 g carrot medium julienned
- 30 g yellow onion diced
- 1 piece garlic clove minced
- 15 ml extra virgin olive oil
- 10 g unsalted butter
- 10 ml fresh lemon juice
- 5 g fresh parsley chopped
- 1 pinch salt fine
- 1 pinch black pepper ground
Origins International
Instructions
- Pat dry the sea scallops with paper towels to remove excess moisture.
- Season both sides of the scallops with a pinch of fine salt and ground black pepper.
- Heat 10 ml of extra virgin olive oil in a non-stick skillet over medium-high heat until shimmering.
- Place the scallops in the skillet without crowding and sear for 2 minutes on one side without moving them.
- Flip the scallops carefully and add unsalted butter to the skillet.
- Spoon the melted butter over the scallops and cook for an additional 1-2 minutes until golden and cooked through.
- Remove scallops from the skillet and set aside on a warm plate.
- In the same skillet, add remaining 5 ml olive oil and diced yellow onion; cook for 2 minutes until translucent.
- Add minced garlic clove and cook for 30 seconds until fragrant.
- Add diced red bell pepper, julienned carrot, and diced zucchini; stir and cook for 4-5 minutes until vegetables are tender but crisp.
- Season vegetables with a pinch of salt and pepper, then add fresh lemon juice and chopped parsley; stir to combine.
- Serve the seared scallops on a bed of the fresh cooked vegetables immediately.
Tips
- Do not overcrowd the pan when searing scallops to ensure a good crust.
- Use fresh scallops for the best flavor and texture.
- Serve immediately to enjoy the scallops at their best temperature and texture.
Serving Suggestions
- steamed jasmine rice
- light mixed green salad
- crusty whole grain bread
Enjoy this light and flavorful seared scallops dish with fresh vegetables for a healthy and satisfying meal.
Nutrition Facts
Estimated values per 100g.
- Fiber (g): 1
- Sodium (g): 0.3
- Sugar (g): 2
- Fat (g): 3
- Carbohydrates (g): 4
- Protein (g): 15
- Calories: 110
- Cholesterol (g): 0.05
- Saturated Fat (g): 0.8
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