Pan-seared scallops

Pan-seared scallops are a luxurious seafood dish where fresh scallops are quickly cooked in a hot pan to achieve a golden-brown crust while remaining tender and juicy inside. Typically seasoned with salt, pepper, and butter or oil, they are often finished with a squeeze of lemon or a simple sauce like beurre blanc. This preparation is a classic in French and modern American cuisine, celebrated for its simplicity and elegance.

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🍽️ Nutrition at a glance

Pan-seared scallops are high in protein and low in carbohydrates, providing a lean source of energy with a moderate amount of healthy fats, especially if cooked with butter or olive oil. A typical serving of about 3-4 ounces (85-113 grams) offers around 100-150 calories, along with essential nutrients like vitamin B12, zinc, and omega-3 fatty acids.

Nutrition breakdown

Calories	120 kcal
Protein	22 g
Carbs	3 g
Fat	2 g
Fiber	0 g
Sugar	0 g
Sodium	450 mg
Selenium	26 mcg
Vitamin B12	1.2 mcg
Phosphorus	200 mg
Zinc	1.5 mg
Iron	1.0 mg
Magnesium	25 mg
Copper	0.15 mg
Vitamin E	0.5 mg

Per 4 medium scallops (113 g) · estimated, varies by recipe

💡 What's interesting

Scallops are unique among shellfish for their sweet, delicate flavor and quick cooking time, which makes them a favorite in fine dining for their ability to showcase culinary technique. Nutritionally, they are rich in antioxidants like selenium, which supports immune health, and have been part of coastal diets for centuries, from Native American traditions to European haute cuisine.