
Grilled Scallops with Lemon Aioli and Arugula
These Grilled Scallops with Lemon Aioli and Arugula deliver 5g protein and 219 calories per serving across 5 servings with quick prep. The Mediterranean preparation adds flavor complexity without relying on heavy sauces, keeping calories controlled. Works as a light dinner option for lower-calorie training days.
Ingredients
- •Mayonnaise, Regular(120g)
- •Garlic
- •Lemon(10g)
- •Lemon Juice, Fresh(30g)
- •½ teaspoon kosher salt
- •¼ teaspoon freshly cracked black pepper
- •Paprika, Smoked(5g)
- •Honey(5g)
- •Scallops
- •Arugula(960g)
Instructions
- 1Mince the fresh garlic finely and zest the lemon, then juice it into a separate bowl. In a small mixing bowl, whisk together the mayonnaise, minced garlic, lemon zest, lemon juice, smoked paprika, honey, salt, and pepper until smooth and fully combined. Cover and refrigerate the lemon aioli while preparing the scallops.
- 2Pat the scallops dry with paper towels and season both sides generously with salt and pepper.
- 3Heat a large skillet or griddle over medium-high heat for 2–3 minutes until very hot. Add a thin layer of oil and swirl to coat evenly.
- 4Working in batches to avoid crowding, place the scallops flat-side down in the hot skillet. Cook 2–3 minutes per side over medium-high heat until golden brown with a slight crust and opaque throughout, turning only once. Internal temp should reach 145°F. Transfer cooked scallops to a plate and repeat with remaining batches.
- 5Divide the arugula evenly among 5 airtight containers or meal prep plates while the scallops are still warm.
- 6Top each container of arugula with an equal portion of the cooked scallops, dividing them evenly into 5 servings.
- 7Spoon or drizzle the chilled lemon aioli over the scallops and arugula in each container, or pack the aioli separately in small sealed containers.
- 8Seal all containers and refrigerate. Consume within 3 days for best quality; reheat scallops gently if desired, or serve cold.
Nutrition — Per Serving
219
calories
5g
protein
19g
fat
- Carbohydrates
- 9g
- Saturated fat
- 3.0g
- Sodium
- 205 mg
- Dietary fiber
- 3.5g
5 servings per batch · ~226g each
Macro data sourced from USDA FoodData Central
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How much protein does Grilled Scallops with Lemon Aioli and Arugula have?
Each serving contains 5g of protein and 219 calories with 19g fat and 9g carbs. The aioli adds significant fat compared to plain scallops, making this more of a flavor-focused plate than a protein-primary meal.
How long does Grilled Scallops with Lemon Aioli and Arugula take to prepare?
This is a quick prep recipe on the stovetop with 5 servings per batch. You can have multiple plated sides or starter portions ready in just a few minutes of active cooking.
Can Grilled Scallops with Lemon Aioli and Arugula fit into meal prep?
With only 5g protein per serving, this Mediterranean preparation works best as a side dish or appetizer alongside higher-protein mains like grilled chicken or ground beef. Use it to add flavor variety to your prep without relying on it for protein targets.
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