Pan-Seared Scallops with Carrot Puree & Roasted Carrots

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 (about 5 oz scallops, 4 oz carrots, 4 oz carrot puree) contains 520 calories, 32 g carbohydrate, (9 g fiber), 35 g protein, 25 g fat, (5 g saturated fat), 85 mg cholesterol, 500 mg omega-3 fats, and 1000 mg sodium.
  • Calories per Serving: 520
  • Servings: 4
  • Active Time: 30 minutes
  • Total Time to Make: 30 minutes
Pan-Seared Scallops with Carrot Puree & Roasted Carrots



  1. Preheat oven to 400 degrees. Toss carrots and 2 Tbsp basting oil in large bowl; season with salt and pepper. Arrange in single layer on parchment paper-lined baking sheet. Roast about 20 min, until lightly browned and tender. 
  2. Dust scallops with pan searing flour; pat off excess. Heat olive oil in pan on MED until oil faintly smokes; add scallops. Cook, 2-3 min, until scallops change color one-quarter of way up and seared side has browned; turn over.
  3. Reduce heat to MED-LOW; cook 2-3 min until internal temp reaches 120 degrees (check by inserting thermometer halfway into thickest part of scallop).
  4. Add remaining basting oil and butter; swirl. Baste scallops with butter mixture using spoon, 1-2 min, until internal temp reaches 130 degrees. Transfer to serving platter; let rest 2 min. Serve with roasted carrots and warmed carrot puree.


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