How to Make Seared Sea Scallops with Spiralized Carrots and Caramelized Onions
Scallops are a very lean—yet moist and buttery-tasting—protein that’s perfect for a special occasion. The secret is searing them quickly over high heat.
10 min prep time
10 min cook time
4servings
1 2/3 cups
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Step-By-Step Instructions:
- Remove tab from each scallop, if needed.The “tab” is a side muscle, which may or may not still be attached to the scallop. It feels and looks like a little tab and is tougher than the scallop itself. If the tab is still attached, gently pull to remove it.
- Pat scallops dry with a paper towel. Season on both sides with salt and pepper.
- Add 1 1/2 Tsp. olive oil to a nonstick sauté pan over high heat.
- Sear scallops on both sides until just barely cooked through, about two minutes on each side. Remove from pan and set aside.
- Add remaining olive oil to the pan and reduce heat to medium. Add onion and sauté until caramelized, about five minutes.
- Add garlic and carrots and sauté three minutes. Add the wine and cook until all of the liquid is reduced.
- Add the scallops and any accumulated juices to the vegetables and sauté three minutes to finish cooking the scallops through.
- Stir in the chives. Serve 1 cup of the scallop mixture over 2/3 cup of the whole wheat pasta.
Nutrition facts
4 Servings
-
Serving Size
1 2/3 cups
-
Amount per serving
Calories
270
- % Daily value*
-
Total Fat
4.5g
6%-
Saturated Fat
0.7g
4%
-
Saturated Fat
-
Cholesterol
30mg
10% -
Sodium
370mg
16% -
Total Carbohydrate
37g
13%-
Dietary Fiber
5g
18% -
Total Sugars
5g
-
Dietary Fiber
-
Protein
20g
-
Potassium
470mg
10%
Ingredients
black pepper
1/4 tsp
salt
1/4 tsp
sea scallops
1 lbs
olive oil (divided)
1 tbsp
large onion (thinly sliced)
1
garlic (minced)
2 clove
large carrots (spiralized (or peeled with a vegetable peeler or julienned with a mandolin))
2
dry white wine
1/3 cup
fresh chives (minced)
1 tbsp
cooked whole wheat pasta
2 3/4 cup