Seared Lemon Garlic Butter Scallops
Seared Lemon Garlic Butter Scallops deliver 18g protein and just 192 calories per serving, making them ideal for cutting phases where protein must stay high and calories controlled. Four servings are on the table in minutes via stovetop searing, offering a restaurant-quality meal without the calorie overages. Use this for strategic protein boosts that fit tight macro windows.
Ingredients
- •Olive oil(30g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Scallops(567g)
- •Unsalted Butter(45g)
- •Garlic(23g)
- •1/4 teaspoon salt (to taste)
- •1/4 teaspoon ground black pepper (to taste )
- •Wine, White, Dry(60g)
- •Lemon Juice, Fresh(30g)
- •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. Stir in the remaining tablespoon of butter and lemon juice.
- 6Remove pan (skillet) from the heat; 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
192
calories
18g
protein
18g
fat
- Carbohydrates
- 8g
- Saturated fat
- 1.2g
- Sodium
- 567 mg
- Dietary fiber
- 0.6g
4 servings per batch · ~204g each
Macro data sourced from USDA FoodData Central
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How much protein does Seared Lemon Garlic Butter Scallops have per serving?
Each serving contains 18g of protein and only 192 calories, with 18g fat and 8g carbs. This is an extremely calorie-efficient protein source, making it useful as a low-calorie protein addition to any macro target.
How long does Seared Lemon Garlic Butter Scallops take to prep?
This quick prep recipe yields 4 servings on the stovetop, allowing you to batch-cook multiple meals in one cooking session. Scallops cook rapidly, keeping total active time to a minimum.
Is Seared Lemon Garlic Butter Scallops good for fat loss?
At just 192 calories per serving with 18g protein, this recipe is ideal for fat loss phases where maintaining protein while staying in a calorie deficit is the priority. The minimal carb content and quick preparation make it a practical add-on to any fat loss meal plan.
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