Pan-seared scallops with herb garnish
Pan-seared scallops with herb garnish is a classic seafood dish featuring fresh scallops quickly seared to a golden-brown crust and finished with a fragrant mix of herbs like parsley, thyme, or chives. It's a popular appetizer or main course in coastal cuisines worldwide, particularly in French, American, and Japanese culinary traditions. The dish highlights the natural sweetness and tender texture of the scallops, often enhanced with a simple butter or olive oil base.
🍽️ Nutrition at a glance
This dish is high in protein and relatively low in carbohydrates, making it a lean and nutrient-dense option. It provides essential nutrients like vitamin B12, selenium, and omega-3 fatty acids, with a typical serving containing around 200-300 calories depending on preparation.
Nutrition breakdown
| Calories | 220 kcal |
| Protein | 24 g |
| Carbs | 2 g |
| Fat | 12 g |
| Fiber | 0 g |
| Sugar | 0 g |
| Sodium | 450 mg |
| Vitamin B12 | 12 mcg |
| Selenium | 28 mcg |
| Phosphorus | 250 mg |
| Zinc | 1.5 mg |
| Magnesium | 40 mg |
| Omega-3 (EPA+DHA) | 0.3 g |
| Potassium | 350 mg |
| Iron | 1.2 mg |
Per 4 medium scallops (120 g) · estimated, varies by recipe
💡 What's interesting
Scallops are one of the few seafood items that are naturally low in fat while being rich in minerals, and their quick cooking time helps preserve delicate nutrients. In many cultures, searing scallops is considered a test of a chef's skill, as achieving the perfect caramelized crust without overcooking requires precise heat control.
