Seared Scallops
Seared Scallops provide 21g protein and just 152 calories per serving—an ultra-lean protein source for aggressive cutting phases. Four servings are ready on the stovetop in minutes, making them stackable with sides or carbs to hit your exact macro targets. Use these to spike protein without adding unnecessary calories to your daily total.
Ingredients
- •Scallops(680g)
- •Unsalted Butter(45g)
- •Vegetable oil(15g)
- •Kosher salt
- •Parsley, Fresh(15g)
Instructions
- 1Remove the scallops from the refrigerator 10 minutes before you plan to cook them. Place them on a double layer of paper towels. Set a second double layer on top and press them VERY dry (don't smash them, but really try to get out as much liquid as you can; moisture is the enemy of a good sear).
- 2Get ready, this happens fast: Heat oil in a cast iron on similar skillet over high heat until VERY hot. Divide the butter in half and set both pieces right next to the stove. Set a spoon for basting the scallops, an empty plate, and a piece of foil larger enough to cover it by the stove.
- 3Add the oil to the skillet. Once it is so hot it's smoking, use tongs to add half the scallops in a single layer—note where you start and go in a circle so you can easily remember which scallops started cooking first. Every second counts; 30 seconds is a long time in the life of a seared scallop. Sprinkle the tops with a pinch of kosher salt. Cook 90 seconds on the first side without disturbing.
- 4Add one half of the butter. Flip the scallops in the same order you laid them down. Tilt the skillet to pool the butter, then use the spoon to baste the scallops. Cook for a total of 90 seconds to 2 minutes (you'll practically have just finished basting). Scallops are done when they reach 115°F on an instant read thermometer—transfer to the plate and tent with foil.
- 5Repeat with the remaining scallops and butter (this batch will go even better because now you have a feel for it!).
- 6Turn off the heat. To the now empty skillet, add the parsley to the melted butter. Pour the butter over the scallops, then serve immediately.
Nutrition — Per Serving
152
calories
21g
protein
14g
fat
- Carbohydrates
- 6g
- Saturated fat
- 0.8g
- Sodium
- 670 mg
- Dietary fiber
- 0.1g
4 servings per batch · ~189g each
Macro data sourced from USDA FoodData Central
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How much protein does Seared Scallops have per serving?
Each serving delivers 21g of protein at only 152 calories, making it one of the leanest protein options available. The macro breakdown is 14g fat and 6g carbs, providing efficient protein with minimal caloric footprint.
How long does Seared Scallops take to prep?
This quick prep recipe yields 4 servings on the stovetop, allowing efficient batch preparation for multiple meals. Scallops require minimal cooking time, keeping total prep time low.
Is Seared Scallops good for fat loss?
At 152 calories per serving with 21g protein, these scallops are an excellent choice for fat loss phases where staying in a calorie deficit while maintaining protein is critical. The minimal carbs and high protein-to-calorie ratio make this one of the most efficient lean protein options.
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