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Delicate Pan-Seared Scallops with Lemon and Herbs
Delicate, pan-seared sea scallops are perfectly cooked and brightened with fresh lemon and aromatic herbs. This quick and elegant dish is designed to be Low FODMAP, offering a high-protein, heart-healthy meal rich in flavor and light on digestive discomfort.
20 min2 servingsmediterraneanmain course
ketogenic
pescetarian
Nutrition Facts
Per serving
Calories299
% Daily Value*
Total Fat 28g36%
Saturated Fat 6g30%
Trans Fat 0g
Cholesterol 16mg5%
Sodium 420mg18%
Total Carbohydrate 8g3%
Dietary Fiber 2g7%
Total Sugars 4g
Protein 4g8%
Calcium 208mg16%
Iron 2mg11%
Potassium 632mg13%
Vitamin A 225mcg25%
Vitamin C 26mg29%
Vitamin B6 0.02mg1%
Vitamin E 0.03mg
Vitamin K 162mcg135%
Magnesium 70mg17%
Zinc 0.77mg7%
Folate 84mcg21%
Approximate values — some ingredient data may be incomplete.
* Percent Daily Values are based on a 2,000 calorie diet.
Ingredients
- 8 large sea scallops
- 2 Tbsp garlic-infused oil
- 1 Tbsp unsalted butter
- 0.5 tsp coarse salt
- 0.25 tsp coarsely ground pepper
- 1 whole lemon
- 1 Tbsp lemon juice
- 2 Tbsp fresh chives
- 2 Tbsp parsley
- 1 Tbsp extra virgin olive oil
- 0.25 tsp smoked paprika
- 1 cup arugula
- 0.5 cup cherry tomatoes
- 1 sprig fresh rosemary
- 1 tsp white wine vinegar
- 1 Tbsp water
Instructions
- 1Pat the sea scallops thoroughly dry with paper towels. Season them generously on both sides with coarse salt, coarsely ground pepper, and smoked paprika.
- 2Heat Garlic-Infused Oil and unsalted butter in a large skillet over medium-high heat. Add the fresh rosemary sprig to the hot oil and butter, allowing it to infuse for 1 minute, then carefully remove and discard the sprig.
- 3Place the seasoned scallops in the hot skillet, ensuring not to overcrowd the pan (cook in batches if necessary). Sear for 2-3 minutes per side until they are golden brown and cooked through. Remove the seared scallops from the skillet and set aside.
- 4To the same hot skillet, add 1 Tbsp fresh lemon juice and 1 Tbsp water. Scrape up any browned bits from the bottom of the pan with a wooden spoon to create a flavorful pan sauce. Stir in the finely chopped fresh chives and chopped fresh parsley.
- 5In a separate bowl, toss the arugula and halved cherry tomatoes with extra virgin olive oil and white wine vinegar.
- 6Serve the seared scallops immediately over the arugula and cherry tomato salad, drizzled generously with the pan sauce, and garnished with fresh lemon wedges.
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