Seared scallops
Nutrition Facts
Serving Size 4 pieces
Calories 123
| Amount Per Serving | ||
| Monounsaturated fat | 2 g | |
|---|---|---|
| Saturated fat | 0 g | |
| Total fat | 3 g | |
| Sodium | 427 mg | |
| Cholesterol | 35 mg | |
| Dietary fiber | 0 g | |
| Protein | 19 g | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:
| Calories: | 2,000 | 2,500 | ||
|---|---|---|---|---|
| Total Fat | Less than | 65g | 80g | |
| Saturated Fat | Less than | 20g | 25g | |
| Cholesterol | Less than | 300mg | 300 mg | |
| Sodium | Less than | 2,400mg | 2,400mg | |
| Total Carbohydrate | 300g | 375g | ||
| Dietary Fiber | 25g | 30g | ||
Calories per gram:
Fat 9 • Carbohydrate 4 • Protein 4
The secret to making seared scallops at home is a hot pan, a little olive oil and fresh herbs.
Ingredients
(Serves 2)- 1 teaspoon olive oil
- 8 (1 ounce each) sea scallops, chain removed
- 1 tablespoon chopped fresh rosemary
- 1 tablespoon chopped fresh thyme
- Pinch of salt
- Pinch of pepper
Directions
Heat a large skillet or grill to medium-high heat. Add olive oil to the skillet, or brush both sides of the scallops with oil if cooking on the grill. In a small bowl, combine the rosemary, thyme, salt and pepper.
Coat each scallop with the fresh herb mixture and place in the hot skillet or on the grill. Let the scallops sear for about 3 minutes on each side. The scallops should be cooked to about medium doneness.