CryoCove Recipe

Pan-Seared Scallops

Name: Pan-Seared Scallops
Prep time: 10 min
Cook time: 8 min
Total time: 18 min
Yield: 2 servings
Ingredients: 8 large dry-packed sea scallops; 3 tbsp butter; 2 cups cauliflower florets; 2 tbsp heavy cream; 1 tbsp olive oil; 1 tbsp lemon juice; 1 tbsp fresh chives; to taste salt and pepper

Golden-crusted seared scallops with a brown butter and lemon sauce, served over cauliflower puree.

Prep

10m

Cook

Total

18m

Servings

Calories

380

Macro Breakdown

Protein30g (44%)

Carbs16g (24%)

Fat22g (32%)

Diet

omnivorepescatariangluten-freeketo

Goal

fat-losslongevity

Pillar Benefits

FoodColdBrain

Ingredients

8 large dry-packed sea scallops
3 tbsp butter
2 cups cauliflower florets
2 tbsp heavy cream
1 tbsp olive oil
1 tbsp lemon juice
1 tbsp fresh chives
to taste salt and pepper

Instructions

1
Boil cauliflower until tender, about 10 minutes. Blend with cream and 1 tbsp butter until smooth.
2
Pat scallops very dry with paper towels. Season with salt and pepper.
3
Heat olive oil in a skillet over high heat until smoking.
4
Sear scallops for 2 minutes per side without moving them — they should have a deep golden crust.
5
Add remaining butter to the pan. When it foams and turns golden brown, add lemon juice.
6
Plate cauliflower puree, top with scallops, and drizzle with brown butter. Garnish with chives.

Tips

*Always use dry-packed scallops — wet-packed ones release too much liquid to sear properly.
*The pan must be screaming hot. If the scallops don't sizzle immediately, the pan isn't ready.

Frequently Asked Questions

How many calories are in Pan-Seared Scallops?

Pan-Seared Scallops has 380 calories per serving with 30g of protein. It's a great option for a healthy dinner meal.

How long does it take to make Pan-Seared Scallops?

This recipe takes 10 minutes of prep and 8 minutes of cooking, for a total of 18 minutes from start to finish.

Is Pan-Seared Scallops suitable for special diets?

Yes, this recipe is compatible with the following diets: omnivore, pescatarian, gluten-free, keto. Check the full ingredient list to confirm it meets your specific needs.

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Instructions

Boil cauliflower until tender, about 10 minutes. Blend with cream and 1 tbsp butter until smooth.

Pat scallops very dry with paper towels. Season with salt and pepper.

Heat olive oil in a skillet over high heat until smoking.

Sear scallops for 2 minutes per side without moving them — they should have a deep golden crust.

Add remaining butter to the pan. When it foams and turns golden brown, add lemon juice.

Plate cauliflower puree, top with scallops, and drizzle with brown butter. Garnish with chives.