Best garlic scallops recipe, seared to perfection in a cast iron skillet and cooked in a healthy clarified butter for the ultimate seafood meal!
Jump to RecipeTo sear the scallops you will need organic Ghee like This+cast iron skillet (<–amazon)
A quick post today on how to make easy, good for you, Italian garlic scallops that are perfectly seared yet succulent, garlicky and saucy! You can serve them as an appetizer, starter, or dinner for two with angel hair pasta or over a creamy risotto!
The Best Garlic Scallops Recipe of Your Life!
Initially I planned to make some shrimp, but could not find any wild caught ones at the market, so I grabbed some large wild sea scallops instead.
Lucky me, I also had all that clarifiedbutter/Ghee from the other day, so really, everything finally aligned to make this happen.
Healthy scallops, you don’t even have to worry about eating too much!
The liquid gold butter ghee, is what makes the most delicious sauce for those scallops to swim in. ( If you don’t want to bother making it, you can just order some Herefrom Amazon.
Then you can mop it up with some crusty bread orserve them with rice, asparagus, steamed vegetables, frutti di mare or angel hair pasta aglio e olio + lots of lemon. Garlic spinach and pea puree also make lovely pairings.
So dust off that old cast iron skillet, it’s the only way to get perfectly seared scallops without overcooking them, and ending up with a rubbery mess.
TIP: make sure your scallops are completely patted dry well on paper towels!
You can’t work with watery scallops!
Simply coated in a little bit of olive oil, seasoned well and quickly seared in a hot skillet for no more than 1 to 2 minutes on each side. Easy, simple, perfect, deliciousness!
Then you add your clarified butter, lots of garlicand a squeeze of fresh lemon juice to brighten it all up.
They are a low fat, low calorie, lean protein source, rich in vitamin B-12, essential minerals and Omega-3 fatty acids; but honestly if you look at scientific research they are far from healthy and should be avoided.
UPDATE: since first posting this garlic scallops recipe I’ve become aware of the overwhelming scientific nutritional research and evidence and can no longer support anything but a Plant-Based diet, for the human health, animal welfare and our Planet. We can still enjoy some Vegan Scallops made from king oyster mushrooms and cooked in plant based butter, check out the recipe here.
4.94 from 15 votes
Healthy Garlic Scallops Recipe
Italian garlic scallops, seared to a golden perfection in a cast iron pan and cooked in healthy clarified butter for the ultimate seafood meal!
Make sure to pat dry the scallops on paper towels very well before cooking.
Heat up a large cast iron skillet on medium flame.
Meanwhile in a medium bowl toss the scallops with a drizzle of olive oil or butter ghee, just enough to coat it all over. Sprinkle them with the sea salt, cracked pepper, red pepper flakes and sweet paprika. Toss to coat gently.
Add a little drizzle of butter ghee to the hot skillet, just enough to coat the bottom. Add the scallops making sure not to overcrowd the pan, and sear for about 2 minutes on each side until nicely golden. ( Use a small spatula to flip them over individually )
Add the butter ghee to the skillet with the scallops and then add the garlic. Remove from heat and using a spatula push the garlic around to infuse the sauce for about 30 seconds. The heat from the skillet will be enough for the garlic to work its magic into the butter. This is how you avoid that pungent burnt garlicky taste we don’t like.
We are just looking to extract all that sweetness from the garlic, and this is how you do it, without burning.
Squeeze half of the lemon all over the scallops and move the skillet around a little so it combines with the butter. Sprinkle with the minced parsley, lemon zest and a drizzle of extra virgin olive oil. Serve with crusty bread or al dente capellini noodles.
Notes
If serving with capellini noodles, make about 1/4 pound per person, and stretch the sauce with some of the pasta water the noodles cooked in.
Many recipes call for breading or cream sauces, but scallops are naturally low in fat, so the more simply you cook raw scallops, the healthier they are.
Scallops, like many other types of seafood, can have a mild fishy odor that some people find off-putting. Soaking scallops in milk before cooking can help alleviate this odor. Milk can neutralize or mask the fishy smell, resulting in a milder scent.
Scallops are rich in omega-3 fatty acids, healthy fats that can balance your cholesterol levels, reducing your heart disease risk. The high magnesium content in scallops can contribute to heart health as well. This mineral helps relax blood vessels, which can lower your blood pressure and improve circulation.
Scallops are not just low in calories and cholesterol, but also low in most unhealthy saturated fats, so they're great for weight management. Whether you're looking to gain or lose weight, scallops can be an excellent part of your regular diet. Having said that, you should also factor in the cooking method for salmon.
Although shrimp is relatively high in cholesterol, it can still be a part of a heart-healthy diet. This is because it contains a high amount of 'good' cholesterol. Scallops are low in cholesterol and therefore do not pose a risk of raising your cholesterol levels. They are also low in saturated fats.
Although not necessary but preferred, let your scallops rest at room temperature for 15 minutes. Don't use olive oil to sear your scallops! I recommend butter as the best option, but you can also use vegetable, canola, or grapeseed oil.
In a medium bowl, rinse scallops in water. Drain. Cover scallops with milk and let sit in refrigerator for 2 hours. When ready to prepare, drain the milk and place scallops on paper towels to dry completely.
Give your scallops a quick rinse to remove any grit, then thoroughly pat dry with a few paper towels, as excess moisture will inhibit searing. For added insurance, you can dry your scallops in the fridge for an hour or two before cooking.
If you're serving scallops as a main course with sides, plan on around 6 ounces per person. That would be 4-6 large (U10) sea scallops and 8-10 medium sized. Appetizer portions would be half of that. Sea scallops, or diver scallops, are the large variety while bay scallops are the smallest.
While grilling scallops may sound crazy, it's actually the perfect way to cook them! Quick, high heat is ideal for a food that you want to be certain not to overcook, and a light, quick kiss of char and smoke brings these gorgeous shellfish to life.
Fish and shellfish in this category, such as salmon, catfish, tilapia, lobster and scallops, are safe to eat two to three times a week, or 8 to 12 ounces per week, according to the FDA.
You can use either canola oil or olive oil, although canola oil has a slightly higher smoke point. Avocado oil is also an option. Salt & Pepper: You always need to season your food before you cook it. While scallops are naturally sweet, they will need some salt and pepper.
extra-virgin olive oil over medium-high heat until the oil is very hot and shimmering. Use tongs to gently place the scallops in the pan, leaving plenty of room around each scallop. Cook scallops, undisturbed (repeat: do not move them), until they are deeply golden-brown on the first side, 3–4 minutes.
Serving size: 8-11 medium scallops make a 3oz portion. With 40-60 in a pound and up to 11 in a single serving, these medium scallops provide a sweet, delicate bite that's perfect for enjoying whole.
Generally, the best way to cook scallops is searing them. Seared scallops are cooked on the stovetop, usually in a cast iron skillet to get an excellent sear, using butter or oil to get them nice and crispy. The result is a crisp, golden brown exterior with a delicate balance of savory, tender scallops inside.
Scallops are low in cholesterol and saturated fat, and people can eat them as part of a nutritious diet. However, adding extra ingredients, such as butter, to scallops can increase the dish's saturated fat content, so people should bear this in mind when ordering in a restaurant or cooking scallops at home.
Flavor: Palates vary, but many people consider the bay scallop to be sweeter than the sea scallop. By contrast, sea scallops tend to have a saltier flavor than bay scallops. Texture: Fleshy sea scallops have a thicker texture, while bay scallops are more tender.
Introduction: My name is Greg O'Connell, I am a delightful, colorful, talented, kind, lively, modern, tender person who loves writing and wants to share my knowledge and understanding with you.
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