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Close-up of gourmet seared scallops elegantly presented, perfect for fine dining.
Stovetop~25 minComplexity

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.

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Ingredients

4 servings
  • Scallops(680g)
  • Unsalted Butter(45g)
  • Vegetable oil(15g)
  • Kosher salt
  • Parsley, Fresh(15g)

Instructions

  1. 1Remove the scallops from the refrigerator 10 minutes before cooking. Place them on a double layer of paper towels, top with a second double layer, and press gently but firmly to remove excess moisture—dryness is essential for a good sear.
  2. 2Heat the vegetable oil in a cast iron or heavy skillet over high heat until it just begins to smoke, about 3–5 minutes.
  3. 3Add half the scallops to the skillet in a single layer without crowding. Sprinkle lightly with salt. Cook undisturbed for 90 seconds on the first side until golden brown.
  4. 4Add half the butter to the skillet, then flip each scallop in the order you placed them. Tilt the pan to pool the butter and use a spoon to baste the scallops for 90 seconds to 2 minutes, until they reach an internal temperature of 115°F on an instant-read thermometer. Transfer to a plate and tent loosely with foil.
  5. 5Repeat steps 3–4 with the remaining scallops and butter, cooking for 90 seconds to 2 minutes on the second side until they reach 115°F internally.
  6. 6Turn off the heat. Add the fresh parsley to the melted butter remaining in the skillet and stir for about 30 seconds until fragrant.
  7. 7Pour the parsley butter over all the scallops and serve immediately while hot.

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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Common questions

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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