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Close-up of gourmet scallop pasta adorned with vibrant salmon roe in an elegant ceramic bowl.
Stovetop~30 minComplexity

Creamy Garlic Scallops

This Creamy Garlic Scallops delivers 20g protein and 395 calories per serving. Prepared in 15 minutes across 4 servings, the low calorie count makes this useful for cutting phases when protein density matters. It's a lighter option for evening meals before bedtime.

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Ingredients

4 servings
  • Olive oil(30g)

    Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.

  • Scallops(567g)
  • Unsalted Butter(30g)
  • Garlic(23g)
  • 1 pinch salt (to taste)
  • 1 pinch cracked pepper (to taste)
  • Wine, White, Dry(60g)
  • Cream, Heavy Whipping(240g)
  • Lemon Juice, Fresh(15g)
  • Parsley, Fresh(60g)

Instructions

  1. 1If the scallops are frozen, thaw them in cold water for 30–45 minutes. Remove the side muscle from each scallop if attached. Pat the scallops thoroughly dry with paper towels.
  2. 2Heat the olive oil in a large skillet over medium-high heat until shimmering and just beginning to smoke, about 2–3 minutes. Working in batches to avoid crowding, add the scallops in a single layer, season with salt and pepper, and cook for 2–3 minutes until a golden-brown crust forms on the bottom. Flip and cook for another 2 minutes until opaque throughout and lightly browned. Transfer the cooked scallops to a plate.
  3. 3Melt the butter in the same skillet over medium heat, scraping up any browned bits from the pan, about 1 minute. Add the minced garlic and cook for 1 minute until fragrant.
  4. 4Pour in the white wine and bring to a simmer over medium-high heat for 2 minutes, stirring occasionally, until the liquid reduces by about half.
  5. 5Reduce heat to medium-low, add the heavy cream, and simmer for 3–4 minutes, stirring occasionally, until the sauce thickens slightly and coats the back of a spoon.
  6. 6Remove the pan from heat, stir in the lemon juice, and gently return the scallops to the pan to warm through for 1 minute.
  7. 7Divide the creamy garlic scallops evenly into 4 airtight containers while hot. Garnish with fresh parsley.
  8. 8Serve over rice, pasta, garlic bread, or steamed vegetables (cauliflower, broccoli, or zucchini noodles).

Nutrition — Per Serving

395

calories

20g

protein

36g

fat

Carbohydrates
10g
Saturated fat
15.1g
Sodium
583 mg
Dietary fiber
0.6g

4 servings per batch · ~256g each

Macro data sourced from USDA FoodData Central

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Common questions

How much protein does Creamy Garlic Scallops have per serving?

Each serving provides 20g of protein and 395 calories with 36g fat and 10g carbs. The low carbohydrate content makes this suitable for lower-carb or keto-aligned nutrition plans.

How long does Creamy Garlic Scallops take to prep?

Quick prep time on the stovetop batch-preps 4 servings efficiently. The fast cooking time for scallops means you can have dinner ready in minimal active time.

Is Creamy Garlic Scallops good for fat loss?

At 395 calories and 20g protein per serving with only 10g carbs, this recipe is relatively low-calorie for a seafood entrée. It fits fat-loss phases when paired with high-volume, low-calorie vegetables to increase satiety.

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