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.
The secret is that you just pat them dry (buy dry-packed scallops), season with salt and pepper, and put them in a hot pan coated with oil and you leave them alone. Don't touch them. Don't move them.
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, 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 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.
Because sea scallops have a chewier texture, searing them in a hot skillet is the simplest, most effective cooking method to achieving a crisp exterior and tender, just-firm texture within. Basting the scallops with butter helps finish cooking them and enhances browning, too.
No, you don't need to rinse our scallops before eating them. Our scallops are shucked and go through a saltwater rinse, which removes any sand, grit, or debris. That being said, some people may still prefer to rinse their scallops before cooking or eating them, and that's totally fine.
There is one neat trick to prevent this fishy smell and taste — soaking the scallops in milk. The milk will neutralize any fishy notes and aromas while making the flesh more tender.
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.
Scallops can be expensive and don't reheat well, so budget for the exact amount you need. We generally count 3–4 large scallops per person. Like shrimp, scallops vary in size; many stores will provide a count per pound, which you can use to estimate how many scallops you'll need.
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.
Select a bowl or dish that is large enough to hold all of the scallops and deep enough that they can all be covered with milk. After rinsing, place the scallops in the bowl or dish and pour enough milk over them to cover completely. Cover the bowl, and place it in the refrigerator. Allow them to soak for one hour.
Even better, they're a cinch to prep. Unlike other bivalves, the sea scallops you buy at the store are actually just the adductor muscle that opens and closes the shell. They're almost always sold shucked, so you don't have to deal with scrubbing shells or removing grit as you would for clams or mussels.
For a simple but classic presentation, sear scallops in butter. Serve over pasta with olive oil, a squeeze of lemon and a sprinkle of Parmesan cheese. You can also serve them on a pillow of pureed cauliflower or root vegetables. The creamy side is a wonderful partner to the chewy but buttery scallop.
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.
Sea scallops are found in deeper waters than bay scallops, and they're harvested year-round. They are larger in diameter, usually 1 1/2 to 2 inches. While still sweet and tender, sea scallops can be chewier than bay scallops and aren't as sweet. Sea scallops are more expensive than bay scallops.
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.
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