Diabetes Forecast

Silky Seared Scallops

Per Serving

Silky Seared Scallops

Makes: 2 servings
Serving Size: 4 oz.
Calories 185
Fat 12 g
Saturated Fat 2 g
Trans Fat 0 g
Carbohydrate 4 g
Fiber 0 g
Sugars 0 g
Cholesterol 30 mg
Sodium 440 mg
Potassium 230 mg
Protein 15 g
Phosphorus 305 mg
Choices: Lean Meat 2, Fat 2
  • Makes: 2 servings
  • Serving Size: 4 oz.
  • Preparation Time: 5 minutes
  • Cooking Time: 4 minutes


1/2 lb. dry-packed scallops (medium size)
1/4 tsp. kosher salt
1/4 tsp. freshly ground black pepper
1 1/2 Tbsp. olive oil
1 tsp. no-trans-fat hydrogenated buttery spread
Lemon wedges


  1. Make sure the scallops are very dry. Pat away any excess moisture with paper towels. Sprinkle both sides of each scallop with salt and pepper.
  2. In a large skillet, preferably cast iron (do not use a nonstick skillet), heat the oil and buttery spread over high heat. When you see wisps of smoke, add the scallops in one layer.
  3. Sear the scallops for 2 to 3 minutes, until a caramel-colored crust develops. Don’t move the scallops as they cook; this allows a tasty golden crust to form. Turn the scallops over and sear for another 2 to 3 minutes.
  4. The cooked scallops should still be springy when you press them with your thumb; avoid overcooking. Remove the scallops from the pan, and serve immediately with lemon wedges.

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