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.
Ingredients
- •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
- 1If your scallops have a small, tough side muscle attached, gently pull it off and discard. Pat the scallops very, very dry with paper towels. Let them rest uncovered on fresh paper towels for 5–10 minutes to air-dry. Season both sides evenly with the fine sea salt and black pepper right before cooking.
- 2Place a large skillet over high heat and let it preheat for 2–3 minutes. Add the olive oil and heat until shimmering and fluid (just shy of smoking).
- 3Add the scallops in a single layer, making sure they are not touching. (Do this in two batches if needed.) Cook undisturbed for 1½–2 minutes, until a deep golden crust forms on the bottom and the scallops release easily from the pan. Flip and cook for 30–45 seconds, just until the sides turn opaque. Transfer quickly to a plate.
- 4Reduce the heat to medium-low. Add the butter to the skillet, along with a pinch of salt and pepper, and let it melt. Add the garlic and crushed red pepper flakes and cook for about 30 seconds, stirring constantly, until fragrant but not browned. Remove the pan from heat and stir in the lemon juice.
- 5Add the scallops back to the pan and gently toss for 10–15 seconds, just to coat them in the garlic butter. Do not cook longer.
- 6Transfer to a serving plate, spoon the pan sauce over the scallops, and finish with a sprinkle of fresh herbs. Serve immediately with lemon wedges and enjoy!
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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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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