Perfectly Pan-Fried Whole Scallops: A Healthy, Easy Delight
Nutritional value per serving
Calories200kcal
Carbs6gram
Fat5gram
Protein21gram
Ingredients
- Whole sea scallops, fresh or thawed if frozen (choose dry-packed for best sear)12 pieces
- Olive oil (extra virgin for flavor)2 tbsp
- Salt (preferably sea salt)1/2 tsp
- Freshly ground black pepper1/4 tsp
- Lemon wedges (for serving)4 pieces
- Fresh parsley, chopped (optional garnish)1 tbsp
This recipe guides you through the simple steps to pan-fry whole scallops to perfection, ensuring a juicy and tender interior with a golden crust. Scallops are a lean seafood option rich in protein and low in calories, fitting well into healthy diets. The total cost for the ingredients is approximately $15 or €14 or £12 or ₹1,100. The batch makes 2 servings, with approximately 200 kcal per serving. The recipe is easy in difficulty and takes 20 minutes total, including preparation and cooking. It's perfect for beginner cooks and uses common kitchen tools.
Preparation instructions
Prepare the scallops
1Pat the whole scallops dry thoroughly using paper towels. Removing excess moisture helps achieve a better golden crust. Season both sides lightly with salt and freshly ground black pepper. This step takes about 3 minutes.
Heat the pan
2Place a non-stick or stainless steel skillet over medium-high heat. Add 2 tablespoons of olive oil and allow it to heat until shimmering but not smoking, about 2 minutes. Preheating the pan properly is crucial for searing.
Cook the scallops
3Place the scallops in the pan carefully, making sure they are not touching each other. Let them fry undisturbed for about 2 minutes until the bottom is golden brown. Then, flip each scallop and cook the other side for another 2 minutes until golden and opaque.
Check doneness and temperature
4The internal temperature for cooked scallops is 60°C (140°F). Use a food thermometer to check if possible; the scallops should be opaque and firm but slightly springy to touch. Avoid overcooking as scallops become rubbery.
Serve
5Remove scallops from the pan and place on plates. Serve immediately with lemon wedges to squeeze over and garnish with fresh chopped parsley if desired. This enhances freshness and flavor. Total serving time about 2 minutes.
Cooking Tips
1Choose dry-packed scallops over 'wet' ones to get better searing results, as wet scallops contain added water which can cause sogginess.
2Do not overcrowd the pan; it lowers the temperature and prevents proper browning.
3Pat scallops completely dry before cooking to avoid splattering and improve texture.
4Never wash scallops before cooking as it spreads bacteria; just pat-dry the ones you have.
5Use a food thermometer if unsure about doneness; scallops are safe to eat at 60°C (140°F).
Equipment Needed
- Non-stick or stainless steel skillet
- Tongs or spatula
- Paper towels
- Food thermometer (optional but recommended)
- Knife and chopping board (for parsley garnish)
Grocery Shopping List
- [ ] Whole sea scallops (12 pieces) - approx. $12. Choose dry-packed scallops for better texture.
- [ ] Olive oil (extra virgin) - small bottle approx. $3. Go for a good quality for flavor.
- [ ] Sea salt - approx. $1. Select fine or flaky salt.
- [ ] Black pepper (freshly ground) - approx. $1. Freshly ground is best.
- [ ] Lemon (1 lemon for 4 wedges) - approx. $0.50. Look for firm, bright lemons.
- [ ] Fresh parsley (small bunch) - approx. $1. Pick bright green leaves without blemishes.
Total estimated cost: $15.50
FAQ
Can I use frozen scallops for this recipe?
Yes, you can use frozen scallops but make sure to thaw them properly in the refrigerator overnight and pat them completely dry before cooking to avoid excess moisture.
What if I don’t have a food thermometer?
No problem! Cook scallops until they’re golden brown on both sides and the flesh is opaque and firm but still slightly springy. Avoid overcooking as scallops get rubbery.
Can I use butter instead of olive oil?
Yes, butter can be used but be careful to cook over medium heat to avoid burning the butter. Olive oil has a higher smoke point and is healthier for frying.
How do I know if scallops are safe to eat?
Cook scallops to an internal temperature of 60°C (140°F). The flesh should be opaque and slightly springy. Also, buy fresh or properly thawed scallops and do not leave them at room temperature for long before cooking.