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Gluten-Free Pan-Seared Scallops

Product Wellness Keys
  • Fat Free
  • Fruits - Vegetables
  • Heart Healthy
  • Gluten Free
  • High Calcium
  • High Fiber
  • Lactose Free
  • Low Calorie
  • Low Fat
  • Low Sodium
  • Sugar Free
  • Vegan
  • Lean
  • Whole Grain
  • Diabetes
  • High Calorie
Read more about Wellness Keys
Nutritional Info
Each serving (4 scallops) contains 220 calories, 2 g carbohydrate, (0 g fiber), 29 g protein, 8 g fat, (2 g saturated fat), 70 mg cholesterol, 360 mg omega-3 fats, and 15 mg sodium.
SAVE TO RECIPE BOX
  • Calories per Serving: 220
  • Servings: 4
  • Active Time: 15 minutes
  • Total Time to Make: 15 minutes

Ingredients

Instructions

Directions

  1. Dust scallops with flour; pat off excess. Heat olive oil in pan on MEDIUM-HIGH, until oil faintly smokes; add scallops. Turn over when scallops change color about one-quarter way up and seared side has turned paper-bag brown, 2-3 min.
     
  2. Reduce heat to MEDIUM-LOW. Cook 2-3 min, or until internal temp reaches 120 degrees. (Check by inserting thermometer halfway into thickest part of scallops.)
     
  3. Add basting oil and butter to skillet; swirl. Baste with spoon, 1-2 min, until internal temp reaches 130 degrees. Transfer to clean platter; let rest at least 2 min.

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