American · dinner
Pan-Seared Scallops with Lemon Garlic Sauce
Video by Jessica Gavin on YouTube · Open on YouTube
- Low carb (6.5 g net carbs) but not keto: 59% of the energy is from fat, and keto meals get about 60% or more
- Pescatarian
- Gluten-free ingredients
- Nut-free
Contains: Molluscs, Milk. Check labels on stock, sauces and spice mixes.
Around 245 kcal and 19 g of protein a serve, and rich in vitamin B12 and selenium from the scallops. The pan sauce uses just 2 tbsp each of butter and cream for four serves.
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Ingredients 12
Method
Tap a time to watch that step in the video.
- Make a brine: stir the kosher salt into 1 cup hot water until mostly dissolved, then add 4 cups ice. Once cold, add the scallops and leave 10 minutes. 0:56
- Drain and rinse the scallops, press them very dry between paper towels and rest 10 minutes at room temperature. Season both sides lightly with salt. 1:38
- Heat the olive oil in a large pan over medium-high heat. Add the scallops in one layer, press gently and leave undisturbed about 3 minutes until golden. 2:26
- Add the butter and let it melt, then flip the scallops and baste them with it for 1–2 minutes until just firm. Move them to a plate. 2:47
- Over medium heat, cook the garlic 30 seconds, then add the lemon juice and zest, scraping up the browned bits, for about 1 minute. Off the heat, whisk in the mustard and cream (a splash of water thins it) and season. 3:41
- Return the scallops to the pan and warm over low heat for 2 minutes. Garnish with dill and black pepper. 4:14
Tip. The cook suggests angel hair pasta and a green salad alongside. Besides the salt, the brine needs only 1 cup hot water and 4 cups ice. Dry the scallops well or they steam instead of browning.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 4
Where the energy comes from one serve
- Net carbs 11%
- Protein 31%
- Fat 58%
Low carb: under 26% of the energy is from carbs.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin B12 High96%
2.3 µg a serve, mostly from jumbo scallops (99%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Selenium High45%
25 µg a serve, mostly from jumbo scallops (92%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Omega-3 Source18%
0.3 g a serve, mostly from jumbo scallops (65%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Zinc Source13%
1.4 mg a serve, mostly from jumbo scallops (94%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Magnesium Source10%
44 mg a serve, mostly from jumbo scallops (91%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Vitamin B6 Source10%
0.2 mg a serve, mostly from jumbo scallops (78%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Show the other 9
Vitamin A9%
82 µg a serve, mostly from unsalted butter (59%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin E8%
1.2 mg a serve, mostly from olive oil (78%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Potassium7%
320 mg a serve, mostly from jumbo scallops (89%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Vitamin C5%
4.1 mg a serve, mostly from lemon juice (71%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Folate5%
21 µg a serve, mostly from jumbo scallops (86%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Iron4%
0.7 mg a serve, mostly from jumbo scallops (75%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Vitamin K4%
5.1 µg a serve, mostly from olive oil (80%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Calcium2%
24 mg a serve, mostly from jumbo scallops (38%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin D1%
0.1 µg a serve, mostly from unsalted butter (70%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Jessica Gavin; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.