One Dish Scallop Meal

Elevate your weeknight dinners with this vibrant and satisfying One Dish Scallop Meal, a delicious fusion of bold flavors and wholesome ingredients that come together in just 35 minutes! Centered around perfectly seared golden-brown sea scallops, this all-in-one skillet recipe pairs tender morsels of seafood with a colorful medley of sautéed vegetables, fluffy white rice, and a hint of Parmesan cheese for a rich, savory finish. Enhanced by fresh parsley, zesty lemon, and aromatic garlic, this dish is a feast for both the eyes and the palate. Easy to prepare yet elegant enough for entertaining, this healthy and flavorful one-pan meal makes cleanup a breeze while delivering restaurant-quality results at home. Perfect for seafood lovers craving a quick and nutritious dinner idea!

Nutriscore Rating: 67/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 12 pieces Large sea scallops
• 3 tablespoons Olive oil
• 2 tablespoons Butter
• 3 cloves Garlic, minced
• 1 medium Red bell pepper, diced
• 1 medium Zucchini, diced
• 1 cup Cherry tomatoes, halved
• 2 cups Cooked white rice
• 2 tablespoons Fresh parsley, chopped
• 1 teaspoon Lemon zest
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper
• 0.5 teaspoon Paprika
• 0.25 cup Parmesan cheese, shredded

Directions

Step 1

Pat the scallops dry with paper towels and season both sides with salt, black pepper, and paprika.

Step 2

Heat 2 tablespoons of olive oil in a large skillet over medium-high heat.

Step 3

Add the scallops to the skillet, making sure to leave space between them, and sear for 2-3 minutes on each side until golden brown. Remove scallops and set aside.

Step 4

In the same skillet, lower the heat to medium and add 1 tablespoon of olive oil and the butter.

Step 5

Stir in the minced garlic and sauté for 30 seconds until fragrant.

Step 6

Add the diced red bell pepper and zucchini to the skillet and cook for 4-5 minutes until slightly tender.

Step 7

Stir in the halved cherry tomatoes and cook for another 2 minutes.

Step 8

Add the cooked white rice to the skillet and toss to combine with the vegetables.

Step 9

Stir in the chopped parsley, lemon zest, and Parmesan cheese. Season with additional salt and pepper to taste.

Step 10

Return the seared scallops to the skillet, placing them on top of the rice and vegetables.

Step 11

Cover the skillet with a lid and let everything warm through for 2-3 minutes on low heat.

Step 12

Serve the dish hot, garnished with a sprinkle of fresh parsley and extra Parmesan cheese if desired.

Nutrition Facts

Serving size	1275.2 grams (1275.2g)

Amount per serving	% Daily Value*
Calories	1637

Total Fat 77.50g	99%
Saturated Fat 24.80g	124%
Polyunsaturated Fat 4.90g
Cholesterol 243mg	81%
Sodium 6126mg	266%
Total Carbohydrate 136.50g	50%
Dietary Fiber 9.00g	32%
Total Sugars 13.30g
Protein 99.00g	198%

Vitamin D 11IU	53%
Calcium 501mg	39%
Iron 8mg	47%
Potassium 2578mg	55%

*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: 42.5%

Protein: 24.2%

Carbs: 33.3%