PanSeared Scallops with Vibrant Pea and Mint Purée

Panseared Scallops With Vibrant Pea And Mint Pur

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Preparation time:15 Mins

Cooking time:15 Mins

Servings:4 servings

Ingredients:

• 16 large, dry-packed Sea Scallops (approx. 450 g), side muscle removed
• 1 Tbsp Refined Avocado Oil
• 1 tsp Unsalted Butter (optional)
• ½ tsp Kosher Salt, divided
• ¼ tsp Freshly Ground Black Pepper, divided
• 2 Tbsp Fresh Lemon Juice, for finishing
• 2 cups Frozen Peas (petits pois, defrosted slightly)
• ½ cup Low-Sodium Chicken or Vegetable Stock (hot)
• ¼ cup Fresh Mint Leaves (packed)
• 1 Tbsp Extra Virgin Olive Oil
• 1 clove Garlic, minced
• Pinch of Salt and Pepper
• 1 Tbsp Chives, finely snipped (for garnish)
• Flaky Sea Salt (for finishing)

Instructions:

• Prepare the Scallops: Gently rinse the scallops under cold water. Remove and discard the tough, crescent-shaped side muscle if present.
• Dry the Scallops (The Golden Rule): Place the scallops in a single layer on a plate lined with several layers of paper towels. Place another layer of paper towels over the top. Press gently. Refrigerate for at least 30 minutes. Scallops must be bone-dry to sear.
• Sauté Aromatics: In a medium saucepan, heat the olive oil over medium-low heat. Add the minced garlic and sauté for 30 seconds until fragrant (do not brown).
• Blanch the Peas: Add the defrosted peas to the pan and cook for 2 minutes until hot.
• Blend the Purée: Transfer the peas, sautéed garlic, mint leaves, and half of the hot stock to a blender. Blend until completely smooth. Add the remaining stock incrementally to achieve a thick, velvety consistency. Season with salt and pepper to taste.
• Keep Warm: Transfer the purée back to the saucepan, cover, and keep warm on the lowest possible heat setting.
• Final Dry and Seasoning: Remove the chilled scallops from the fridge. Pat them dry one last time. Season generously with ½ tsp Kosher Salt and ¼ tsp Black Pepper just before cooking.
• Heat the Pan: Place the heavy-bottomed skillet over high heat until screaming hot. Add the high-smoke point Avocado Oil. The oil should immediately shimmer but not smoke heavily.
• Add Scallops: Carefully place the scallops into the hot oil in a single layer, ensuring there is ample space between each one. If necessary, cook in two batches. Do not touch them for the first 2 minutes.
• Achieve the Crust: After 2 minutes, check the underside for a deep, caramel-brown crust. Flip the scallops using tongs. Immediately add the optional butter to the pan. Baste the scallops with the melted butter/oil mixture for the final 90 seconds.
• Rest and Season: Cook the second side for 1.5–2 minutes until the centres are translucent but slightly yielding. Remove the scallops immediately to a clean plate. Drizzle the fresh lemon juice over the top.
• Spoon the Base: Ladle a generous spoonful of the warm Pea and Mint Purée into the centre of a plate and gently swirl it outwards with the back of the spoon.
• Arrange the Scallops: Place 4 scallops atop the purée.
• Garnish: Sprinkle the scallops with flaky sea salt and the snipped chives. Serve immediately.

Nutrition Facts

Calories:300 kcal

Protein:35 g

Fat:11 g

Carbs:18 g

Fiber:5 g

Sodium:450 mg

Recipe Info

Category:Main Course

Cuisine:Contemporary

My Kitchen Confession: Mastering the Elusive Scallop Sear

Oh my gosh, have you ever wanted a fancy dinner but just didn't have hours to spend cooking? That’s been my life lately! If you're looking for something that feels super luxe but is actually quick and satisfying, this seared scallops healthy dish is absolutely it.

We are chasing that deep, caramelised crust that screams five-star restaurant, but we are doing it at home, efficiently.

Honestly, for years, scallops were my culinary nemesis. I always ended up with grey, rubbery blobs instead of those sweet, golden discs.

But once I cracked the code on how to perfectly sear dry scallops , everything changed. Now, I use this technique weekly because it delivers a sophisticated low carb high protein scallop dinner without any heavy lifting.

This specific recipe is a healthy pan-seared scallops recipe because we skip all the creamy, buttery sauces. Instead, we pair the scallops with a bright, clean flavour profile: scallops with vibrant pea and mint purée .

It’s easily the best light sauce for scallops you could dream up. That pop of green elevates the whole plate.

You’ll be shocked how fast this comes together, making it one of my go-to quick healthy weeknight seafood recipes . We rely on a super-hot cast iron skillet scallops high heat technique.

This approach ensures maximum caramelisation while maintaining the tenderness inside the scallop.

To keep this dish incredibly light, we utilize a high-smoke point oil. I rely on the avocado oil searing technique for seafood , which prevents burning and keeps the saturated fats minimal.

This method really showcases the natural sweetness of the lean protein scallops low fat themselves.

The single biggest secret I learned? It all starts with the choice of seafood itself. Always look for dry packed sea scallops vs wet packed .

The "wet" ones have been soaked in preservatives, meaning they leak water the second they hit the heat—and water equals steam, not sear!

Trust me, this meal is a massive flavour payoff for minimal effort. The entire dish takes only about 30 active minutes.

It’s perfect for impressing a date or just treating yourself. Get ready for your new favourite dinner!

Getting the Good Stuff: Ingredients and Gear

Honestly, the secret to the best healthy pan-seared scallops recipe isn’t in fancy techniques; it’s picking the right ingredients from the start.

We are aiming for a beautiful, low carb high protein scallop dinner here. It cooks in about 5 minutes, which is faster than ordering takeaway!

The Lean Protein Stars

When talking about seared scallops healthy , quality matters. The scallop is naturally lean protein scallops low fat , but if you buy the wrong kind, you’ll end up with a watery mess.

Scallops: Quality First

You need 16 large Sea Scallops (about 450 g or 1 lb ). Seriously, this is critical: You MUST buy "dry-packed" scallops.

Trust me, I learned the hard way. The "wet-packed" ones are soaked in phosphates, making them impossible to sear. They just steam themselves grey.

Ask your fishmonger!

The Essential Fat

We need high heat for the sear, so skip the olive oil for the main cooking. Grab 1 Tbsp (15 ml) of refined Avocado Oil .

That's our chosen avocado oil searing technique for seafood —it handles the high heat like a champ. Adding a tiny bit of butter— 1 tsp (5 g) —at the very end adds flavor, but keep it minimal to keep this dish light.

Purée Power

For the amazing scallops with vibrant pea and mint purée , grab 2 cups (300 g) of frozen peas. Frozen is fine! They blend up smooth and sweet, providing the perfect best light sauce for scallops .

We blend these with ¼ cup (15 g) of fresh mint and a bit of hot stock. It's shockingly refreshing.

Spice and Seasoning Secrets

We don't need complicated rubs here. Scallops are delicate. Keep it simple: Kosher Salt ( ½ tsp total) and freshly ground Black Pepper ( ¼ tsp ).

The real magic happens right after searing. Finishing the scallops with a squeeze of fresh lemon juice ( 2 Tbsp ), along with a sprinkle of flaky sea salt, brightens everything up.

That little acidic lift makes all the difference.

Essential Tools for the Perfect Crust

You don't need a lot of gear for these quick healthy weeknight seafood recipes , but the gear you do have needs to be right.

This is where we learn how to perfectly sear dry scallops .

The Skillet is Crucial

Forget non-stick pans for this one. They just don't hold the heat. You absolutely need a heavy-bottomed pan. I use my trusty cast iron skillet scallops high heat is the only way to get that gorgeous crust.

If you don't have cast iron, a thick stainless steel skillet works too.

Mixing Magic

You'll need a blender or food processor for the pea purée. A high-speed blender is best for achieving that velvety, luxurious texture—it makes the purée feel fancy, even though it’s just peas! And finally, please, have a huge stack of paper towels ready.

You need them to dry the scallops until they are non-human vertebrae-levels of dry before they hit the heat.

Prepping for Perfection: The Golden Rule of the Sear

Honestly, I remember my first few attempts at searing scallops. They were a total disaster! Grey, watery, and chewy. I wanted that gorgeous, deep caramel crust you see in restaurants.

The truth is, 90% of the work happens before the pan even hits the heat.

If you want a truly amazing healthy pan-seared scallops recipe , you must follow one golden rule. We need to focus on how to perfectly sear dry scallops .

Moisture is the absolute enemy of a good sear! When you put wet seafood in a hot pan, it creates steam, and then you just boil your beautiful protein.

Yuck.

First, check your scallops. If you can, always get the " dry packed sea scallops vs wet packed." The wet-packed ones have been soaked in preservatives, and they are notoriously difficult to dry out.

The Essential Prep Steps

Take those large sea scallops. Gently rinse them and remove that weird little side muscle if it is still attached.

Now, this is crucial: Lay them out on a plate lined with multiple layers of paper towels. Pat them aggressively dry with more towels.

I mean bone-dry, folks.

Next, stick them in the fridge, still wrapped in the towels, for at least 30 minutes . This allows the surface moisture to evaporate completely.

This passive chilling step ensures the fat doesn't drop the pan temperature too much later. Seriously, skip this and you skip the crust.

Pro Tips for Maximum Crunch and Minimal Fat

This whole meal is built around creating a delicious, lean protein scallops low fat dinner. We are aiming for a low carb high protein scallop dinner that feels totally indulgent.

Skillet Choice and Heat Control

You cannot use a flimsy pan here. You need maximum sustained heat. That is why a cast iron skillet scallops high heat technique is essential.

Cast iron holds heat like a champion. Get that skillet ripping hot over high heat —I mean, almost smoking.

Forget your regular olive oil. We are using the avocado oil searing technique for seafood . Avocado oil has a super high smoke point, which is exactly what we need for this quick burst of heat.

Add just 1 tablespoon of avocado oil to the screaming hot pan. Wait for it to shimmer before adding the scallops.

The Final Flourish

Once the scallops hit the pan, do not touch them for 2 minutes . Don't peek. Don't nudge. They need uninterrupted contact to form that beautiful crust.

Once flipped, that’s when I add a tiny bit of butter, just for flavour. A final squeeze of fresh lemon juice cuts through the richness and lifts the whole dish.

This is the best light sauce for scallops when paired with our refreshing scallops with vibrant pea and mint purée .

When you master the sear, you unlock a universe of quick healthy weeknight seafood recipes . Getting that perfect golden crust is the key to making seared scallops healthy and completely unforgettable.

Post-Searing Secrets: Recipe Notes & Practical Tips

Right, you’ve nailed the sear. Congratulations! That deep caramel crust is the prize. Now that the hard part is over, let’s talk about the practical stuff.

Think of this as the essential chit-chat about how to serve, save, and supercharge your healthy pan-seared scallops recipe .

Making it Look Lush: Serving and Presentation

This dish is naturally stunning, largely thanks to the vibrant green of the scallops with vibrant pea and mint purée .

To plate it like a pro, grab a wide, shallow bowl. Spoon the purée in the centre, then use the back of the spoon to give it a little smudge—artistic, innit? Then, place your perfectly seared jewels right on top.

Simple, sophisticated, and way better than any restaurant.

This setup is the best light sauce for scallops because the brightness cuts through the richness of the sear. I usually pair this with a crisp, dry white wine, like an Italian Pinot Grigio.

Trust me, it makes a standard Tuesday feel like a Mediterranean holiday. It absolutely elevates this from a quick healthy weeknight seafood recipe into something special.

Leftovers? Handle with Care

Honestly, scallops are best eaten immediately. Like, the moment they come out of the pan. If you’ve mastered how to perfectly sear dry scallops , the outside is crisp and the inside is succulent.

Reheating them later often results in a tough, rubbery texture (like eating a non-human vertebra!).

If you must save some, refrigerate them in an airtight container immediately. Do not freeze them; the texture will be completely ruined.

For reheating, slice them thinly and toss them cold over a salad the next day. If you insist on warming them, use a low oven temperature ( 120° C / 250° F ) for just a couple of minutes.

Remember, using those good dry packed sea scallops vs wet packed helps them retain their shape and texture better, even as leftovers.

Mix It Up: Variations

This is already a fantastic low carb high protein scallop dinner , but sometimes you need to shake things up.

For a dairy-free version, simply skip the teaspoon of butter at the end and rely completely on the avocado oil searing technique for seafood .

That high-smoke point oil delivers the crispness without the dairy. This keeps the dish truly lean protein scallops low fat .

Seasonal Swaps? In autumn, I ditch the peas and swap in a bright orange purée made from roasted sweet potato and a touch of nutmeg.

It feels cosy but still keeps the whole plate seared scallops healthy .

The Good Stuff: Nutrition Basics

Why is this considered a winner? Because scallops are pure muscle! They are incredibly high in lean protein, clocking in around 35g per serving here.

They’re also a great source of B12 and Omega-3s. We use minimal fat thanks to the cast iron skillet scallops high heat technique, which means you get maximum flavour with minimum saturated fat.

Basically, you can enjoy this without any guilt whatsoever. It's indulgence, reinvented.

Go on, pat yourself on the back. You’ve created a sophisticated, delicious, and unbelievably healthy meal!