PF
Delicious pan-seared scallops and grilled fish served with vegetables, ideal for culinary enthusiasts.
Stovetop~30 minComplexity

Seared Scallops with Lemon Garlic Butter

Seared Scallops with Lemon Garlic Butter deliver 16g protein and 168 calories per serving, offering lean protein with subtle flavor depth. Six servings come together via quick stovetop searing, giving you flexible plating options across multiple meals. Batch-prep this to maintain consistent protein intake without repetitive cooking throughout your week.

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Ingredients

6 servings
  • Scallops(680g)
  • 1/2 teaspoon fine sea salt
  • 1/2 teaspoon freshly cracked black pepper
  • Olive oil(30g)

    Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.

  • Unsalted Butter(45g)
  • Garlic(180g)
  • Lemon Juice, Fresh(30g)
  • Red pepper flakes

Instructions

  1. 1Remove the small, tough side muscle from each scallop and discard. Pat the scallops thoroughly dry with paper towels, then let them rest uncovered on fresh paper towels for 5–10 minutes to air-dry completely.
  2. 2Season both sides of the scallops evenly with salt and black pepper immediately before cooking.
  3. 3Place a large skillet over high heat and preheat for 2–3 minutes. Add the olive oil and heat until shimmering and just shy of smoking.
  4. 4Add the scallops in a single layer without touching (work in two batches if necessary). Cook undisturbed for 1½–2 minutes over high heat until a deep golden crust forms on the bottom and the scallops release easily from the pan. Flip and cook for 30–45 seconds over high heat until the sides turn opaque, then transfer to a plate.
  5. 5Reduce heat to medium-low. Add the butter to the skillet with a pinch of salt and pepper, and let it melt. Add the garlic and red pepper flakes and cook for about 30 seconds over medium-low heat, stirring constantly, until fragrant but not browned. Remove the pan from heat and stir in the lemon juice.
  6. 6Return the scallops to the pan and gently toss for 10–15 seconds to coat them in the garlic butter—do not cook further.
  7. 7Divide the scallops and pan sauce evenly among 6 plates. Spoon any remaining sauce over each portion and serve immediately with lemon wedges.

Nutrition — Per Serving

168

calories

16g

protein

12g

fat

Carbohydrates
14g
Saturated fat
0.9g
Sodium
450 mg
Dietary fiber
0.6g

6 servings per batch · ~161g each

Macro data sourced from USDA FoodData Central

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Common questions

How much protein does Seared Scallops with Lemon Garlic Butter have per serving?

Each serving contains 16g of protein at 168 calories, with 12g fat and 14g carbs. This recipe yields 6 servings per batch, making the per-serving calorie cost lower than single-serving preparations.

How long does Seared Scallops with Lemon Garlic Butter take to prep?

This quick prep stovetop recipe produces 6 servings in one batch, giving you efficient coverage for multiple meals from a single cooking session. The quick-cooking nature of scallops keeps active time minimal.

Is Seared Scallops with Lemon Garlic Butter good for fat loss?

At 168 calories and 16g protein per serving, this recipe supports fat loss phases while keeping meals flavorful and satisfying. The 6-serving yield makes it efficient for planning multiple low-calorie, protein-rich meals throughout the week.

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