Heart-Healthy Seared Scallops

Elevate your dinner table with these Heart-Healthy Seared Scallops, a quick and nourishing seafood recipe that doesn't compromise on flavor. Tender, golden-brown sea scallops are perfectly seared to lock in their natural sweetness, then paired with a zesty garlic-lemon sauce that’s light yet deeply satisfying. Low-sodium vegetable broth and fresh parsley lend a flavorful boost without the extra sodium, while a bed of vibrant baby spinach adds a refreshing, nutrient-rich base. Ready in just 25 minutes, this dish is as elegant as it is easy to prepare, making it the perfect choice for a wholesome weeknight dinner or a sophisticated date night meal. Whether you're looking for a low-fat, heart-healthy option or a show-stopping seafood delight, these seared scallops will leave you craving more.

Nutriscore Rating: 67/100

Prep Time:10 mins

Cook Time:15 mins

Total Time:25 mins

Servings: 4

Ingredients

• 16 pieces large sea scallops
• 2 tablespoons extra-virgin olive oil
• 2 tablespoons fresh lemon juice
• 2 cloves fresh garlic, minced
• 0.25 cup low-sodium vegetable broth
• 2 tablespoons fresh parsley, chopped
• 0.25 teaspoon ground black pepper
• 0.25 teaspoon sea salt
• 4 cups baby spinach leaves

Directions

Step 1

Pat the scallops dry with a paper towel to ensure a nice sear.

Step 2

In a large non-stick skillet, heat 1 tablespoon of extra-virgin olive oil over medium-high heat.

Step 3

Once the oil is shimmering, add scallops to the skillet in a single layer, ensuring they are not touching. Sear them for 2-3 minutes without moving them to establish a golden-brown crust.

Step 4

Flip the scallops and sear the other side for another 2-3 minutes until both sides are golden and the scallops are opaque. Remove from skillet and set aside.

Step 5

In the same skillet, lower the heat to medium and add the remaining tablespoon of olive oil.

Step 6

Add minced garlic to the skillet and sauté for about 30 seconds until fragrant, making sure not to burn the garlic.

Step 7

Pour in the low-sodium vegetable broth and fresh lemon juice, using a spatula to scrape up any browned bits from the bottom of the skillet. Simmer for about 2 minutes to slightly reduce the sauce.

Step 8

Return the scallops to the skillet, gently turning them to coat with the sauce. Cook for an additional 1-2 minutes to warm through.

Step 9

Season with sea salt and black pepper to taste.

Step 10

Add the chopped parsley and give the pan a gentle shake to combine everything.

Step 11

Serve the seared scallops over a bed of fresh baby spinach leaves.

Step 12

Enjoy this heart-healthy dish immediately for optimal flavor.

Nutrition Facts

Serving size	692.4 grams (692.4g)

Amount per serving	% Daily Value*
Calories	812

Total Fat 31.50g	40%
Saturated Fat 4.40g	22%
Polyunsaturated Fat 0.00g
Cholesterol 197mg	66%
Sodium 3889mg	169%
Total Carbohydrate 34.40g	13%
Dietary Fiber 2.50g	9%
Total Sugars 1.50g
Protein 101.80g	204%

Vitamin D 0IU	0%
Calcium 139mg	11%
Iron 5mg	27%
Potassium 2164mg	46%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 34.2%

Protein: 49.2%

Carbs: 16.6%