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.
Ingredients
- •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
- 1If scallops are frozen, thaw in cold water. Remove the side muscle from the scallops if attached. Thoroughly pat dry with paper towels.
- 2Heat olive oil in a large pan or skillet over medium-high heat until hot and sizzling. Add the scallops in a single layer without over crowding the pan (work in batches if needed).
- 3Season with salt and pepper to taste and fry for 2-3 minutes on one side (until a golden crust forms underneath), then flip and fry again for 2 minutes until crisp, lightly browned and cooked through (opaque). Remove from skillet and transfer to a plate.
- 4Melt 2 tablespoons of butter in the same pan, scraping up any browned bits left over from the scallops. Add in the garlic and cook until fragrant (1 minute).
- 5Pour in wine (or broth) and bring to a simmer for 2 minutes or until wine reduces by about half. Add cream and allow to simmer until slightly thickened.
- 6Remove pan (skillet) from the heat; stir in lemon juice and add the scallops back into the pan to warm through slightly and garnish with parsley.
- 7Serve over rice, pasta, garlic bread or steamed vegetables (cauliflower, broccoli, 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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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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