Categories
Diet Optimization Meal Prep Ideas Recipes Uncategorized

The Best Scallop Recipe That Will Impress Your Friends

This impressive dish is both healthy and bursting with flavor. Learn how to make the best scallop recipe ever in just 15 minutes!

Making a dish with scallops is impressive. Making a dish with scallops that is both healthy and bursting with flavor is in another league. Learn how to make the best scallop recipe for your next dinner party (or dinner for one!).

The Perfect Balance of Nutrient Dense and Low-Calorie

Seafood is an ideal protein source if you’re trying to eat healthier. If you have weight loss goals, scallops are an especially excellent choice. One 3 ounce serving of scallops is just 94 calories and contains a whopping 17 grams of protein to keep you feeling full and satisfied! Also, scallops contain nutrients that are healthy for your heart and your mind, including omega-3 fatty acids, potassium, and magnesium.

These scallops are served over a bed of spinach, white beans, and pancetta. Spinach is well-known to be very rich in vitamins and minerals, including vitamin K, vitamin C, folic acid, iron, and calcium. White beans, however, don’t get the recognition they should! White beans are commonly consumed in the Mediterranean diet and are packed with fiber, which helps you feel full after a meal. In addition, white beans are high in vitamins and minerals like copper (55% of your daily value in one serving!), iron, folate, magnesium, zinc, and more! And, well, the pancetta is for fun!

I’m an advocate for helping people find healthy recipes that are exciting and delicious. So, I can’t recommend this one strongly enough!

The Best Scallop Recipe

Somehow, this impressive dish takes just 15 minutes to make, and the results are phenomenal!

Step 1: Prepare the White Bean, Spinach, and Pancetta Base

I used this recipe from the Splendid Table for inspiration about how to combine these ingredients. Then, I added my own twists to make the recipe healthier while retaining the flavor.

The ingredients you’ll need are:

  • 1 tsp high-quality extra virgin olive oil
  • 1/4 cup low-sodium chicken broth (or chicken bone broth for extra protein and collagen!)
  • 2 ounces pancetta, cut into small pieces
  • 3-6 garlic cloves (depending on your preferences, we go with 6!)
  • 28 ounce can of white beans (a.k.a. cannellini beans), drained
  • 8 cups of baby spinach
  • Salt & pepper to taste

To prepare the base, add the 1 tsp of olive oil and 3-6 garlic cloves to a non-stick skillet over medium heat. When hot, add the 2 ounces of pancetta and cook until crispy to your liking. Then, add the 28 ounce can of white beans (drained) and salt and pepper to taste. Cook for another 2 minutes. Last, add in the 8 cups of spinach and 1/4 cup low-sodium chicken broth and cover. Stir every 2 minutes until the spinach wilts, and then you’ve made the base!

Step #2: Sear the Scallops

Would you believe that this step takes just 5 minutes? All you need is your trusty cast iron skillet and 1 pound of scallops, avocado oil, and some salt and pepper!

Then…:

  • Dry the scallops thoroughly with paper towels
  • Remove the scallops’ muscles (a little tab on the side of the scallop that should be very easy to pull off)
  • Season the scallops with a bit of salt and pepper to taste
  • Add 1 tbsp of avocado oil (my favorite high-heat cooking oil) to a cast iron skillet over medium-high heat (you can use any non-stick pan, but the cast iron just does it best!)
  • When the skillet it hot, place the scallops in and do not touch them for 2 minutes
  • Use precision kitchen tongs to flip the scallops so you don’t tear them
  • Last, add another 1 tsp of avocado oil over the top of the scallops. This will help the other side sear. Let them cook for just 1 minute and then remove them from the heat.

Step 3: Assemble and Enjoy!

Add 1/4 of the recipe for the white bean, spinach, and pancetta base with your plate. Then, add your desired portion of scallops. I usually do 5-6 ounces because they are high in protein and low in calories. You can measure your portion size with a digital food scale!

For the nutrition facts, I’ve separated the base and scallops so you can calculate based on your portion size.

White bean, spinach, and pancetta base (serving size = 1/6 of the recipe): 215 calories, 6g fat, 22g carbohydrates (10g net carbs), 12g fiber(!), 1g sugar, and 13g protein. With this fiber and protein content, this is sure to be a satisfying and filling base for your scallops!

Scallops (serving size = 4oz): 98 calories, 4g fat, 0g carbs, 0g fiber, 0g sugar, and 14g protein.

Dr. Schulte’s Summary

This recipe is the perfect combination of nutrient-dense, satisfying, filling, and low in calories. As a bonus, you’re sure to impress the lucky dinner guests you choose to make this for (or yourself!). Be sure to adjust the portion sizes to fit your personal nutrition goals. For instance, if you’re trying to eat more protein, then increase the portion size of the scallops. I hope you enjoy this recipe as much as I do!

Drop me a comment with your plans to try this recipe!

Click here to get my free guide that outlines the first three specific steps you should take ASAP to kickstart your weight loss journey!

Follow me on Instagram @drericaschulte!

Disclaimer: all opinions are my own and are not affiliated with my employers. Please seek medical guidance before pursuing weight loss or making significant changes to the way you eat or your physical activity routine.

2 replies on “The Best Scallop Recipe That Will Impress Your Friends”

I’m not gonna lie, I am quite lacking when it comes to my seafood intake, but this might change things up for me. The last new recipe I tried was this Chicken Alfredo Recipe, except the calories are lowered by using buttermilk, white flower, and only 14 grams of parmesan cheese, and with that making the sauce, you can eat in a lot more volume.

Also just wanted to say that I appreciate that you listed out the calories, not a lot of recipe sites do that, thank you!!

Hi David! I certainly hope this helps up your seafood game! Thank you so much for reading and commenting!

Leave a Reply

Your email address will not be published.