Healthy Pan-Seared Scallops

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Pan-Seared Scallops
Serves 1
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Prep Time
5 min
Cook Time
3 min
Total Time
8 min
Prep Time
5 min
Cook Time
3 min
Total Time
8 min
535 calories
6 g
60 g
45 g
8 g
15 g
229 g
399 g
1 g
1 g
28 g
Nutrition Facts
Serving Size
229g
Servings
1
Amount Per Serving
Calories 535
Calories from Fat 394
% Daily Value *
Total Fat 45g
69%
Saturated Fat 15g
74%
Trans Fat 1g
Polyunsaturated Fat 4g
Monounsaturated Fat 24g
Cholesterol 60mg
20%
Sodium 399mg
17%
Total Carbohydrates 6g
2%
Dietary Fiber 1g
2%
Sugars 1g
Protein 8g
Vitamin A
11%
Vitamin C
0%
Calcium
3%
Iron
5%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 4 large dry scallops
  2. salt
  3. pepper
  4. 2 tbsp olive oil
  5. 1 1/2 tbsp butter
  6. 1/2 cup white wine
Instructions
  1. Pat the scallops dry with towel or paper towels.
  2. Sprinkle salt and pepper over the scallops (both sides).
  3. Heat olive oil in a frying pan (don’t use non-stick) over high heat.
  4. When oil is hot, place the scallops in the pan with at least one or two inches between them (so they don’t crowd and steam one another).
  5. After two minutes, the base should be browned nicely. Flip the scallops and cook for another minute or until base is browned. Remove from heat and set on serving dish(es).
  6. While still on high heat, drop a pat of butter into the pan. Move the pat around the pan until melted completely.
  7. Pour in the wine and use a whisk or spoon to scrape the fond from the pan and stir it into the liquid.
  8. Leave the heat on high and let the sauce boil until it reduces to desired consistency.
  9. Immediately remove from heat and serve with scallops.
Adapted from Use Real Butter
beta
calories
535
fat
45g
protein
8g
carbs
6g
more
Adapted from Use Real Butter
Outlaw Fitness http://www.outlawfitnesshq.com/
9b82d2a547c96a95d747a87699bece66

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