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Seared scallops

Medically reviewed on June 7, 2018

Serves 2

Dietitian Tip

Scallops also pair well with tarragon, dill, parsley, basil, paprika, Old Bay seasoning or blackening seasoning. Serve on a bed of sauteed spinach.

Ingredients

  • 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.

Nutritional Analysis (per serving)

Serving Size4 pieces
Calories123
Carbohydrate4 g
Cholesterol35 mg
Fiber0 g
Protein19 g
Sodium427 mg
Monounsaturated Fat2 g
Saturated Fat0 g
Total Fat3 g

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