Recipe: Scallops

 I am still a little scared to make seafood at home because I can never seem to cook it correctly! However, I’ve finally mastered how to cook sea scallops, so I thought I’d share my favorite recipe!

I love scallops because they cook very quickly and you don’t have to do a lot to prepare. Also, ea scallops are low in calories and offer protein, selenium, vitamin B-12 and omega-3 fats, among other important nutrients. I usually buy large sea scallops (vs. bay scallops that are smaller) at Whole Foods. You can buy frozen ones too – but try to find some that are slightly larger because they work better for this recipe.

I’ve found that the secret to cooking scallops is to thoroughly dry them (if they have too much water they won’t get crispy or caramelized) and also to cook on high heat.

 

 

 

Ingredients (serves 1):

  • 2 tablespoons all-purpose flour (I use whole wheat flour)
  • 1/2 teaspoon seasoning salt
  • 1/8 teaspoon dried oregano*
  • 1/8 teaspoon dried thyme
  • 1-1/2 teaspoons lemon pepper
  • 4 sea scallops, rinsed and drained
  • 1-1/2 teaspoons olive oil (or use cooking spray to reduce calories/fat)
  • 1 tablespoon chopped fresh parsley
  • 1 teaspoon lemon juice

*You can use fresh or dried herbs.

Directions:

  1. Rinse and dry scallops thoroughly. The key to getting your scallops to caramelize and brown – is to have them very dry.
  2. In a large bowl, mix together flour, salt, oregano, thyme and lemon pepper. Roll scallops in flour mixture until lightly coated on all sides.
  3. Heat olive oil (or cooking spray) in a skillet or frying pan over HIGH heat (this is very important!). Add 4 scallops to the pan and sear on all sides (about 2-3 minutes for each side, depending on how large they are). Remove scallops from pan and place on a plate in the oven to keep warm until ready to serve. Toss with parsley and lemon juice. 

Tip: “Diver” Scallops aren’t a different kind of scallop – they are just harvested by actual divers by hand and it’s better for the environment because other creatures, plants and the ocean floor aren’t disturbed by dredging equipment. 

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