Quick Pan-Seared Scallops
Quick Pan-Seared Scallops feature tender, golden-browned seafood over a bright pan sauce of lemon and lightly caramelized shallot, finished with fresh parsley. The contrast of a crisp sear and juicy interior makes this an elegant, weeknight-friendly main that tastes fresh and vibrant. Ideal for dinner when you want something light yet impressive.
- Prep15 mins
- Cook6 mins
- Serves4
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Quick Pan-Seared Scallops, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 58 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 0 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 91 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Unprocessed or minimally processed
- 1 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 44
- Heart Health
- 71
- Metabolic
- 15
- Digestive
- 23
- Inflammatory
- 54
- Performance
- 45
- General Wellness
- 1
Heat olive oil in a large skillet over medium heat.
- 2
Add shallot; cook and stir until lightly browned.
- 3
Pour in lemon juice and cook until it evaporates, scraping the bottom of the skillet with a wooden spoon to release any browned bits.
- 4
Place scallops 1/2 inch apart in the skillet.
- 5
Cook until the bottoms are browned.
- 6
Flip and continue cooking until the second side is deeply browned.
- 7
Transfer scallops to a serving plate; season with salt and pepper.
- 8
Garnish with parsley.
- Calories 113.19 kcal Moderate 6%
- Protein 11.23 g Good Source 22%
- Carbohydrate 4.23 g 2%
- Total Fat 6.93 g Moderate 9%
- Saturated Fat 0.97 g Low Source 5%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 22.05 mg Moderate 7%
- Sodium 91.54 mg Low Source 4%
- Dietary Fiber 1.02 g Low Source 4%
- Total Sugars 0.97 g --
- Added Sugars 0.0 g Low Source 0%
- Calcium 23.79 mg Low Source 2%
- Iron 0.34 mg Low Source 2%
- Potassium 47.85 mg Low Source 1%
- Vitamin A 25.97 mcg Low Source 3%
- Vitamin C 19.54 mg Good Source 22%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Citrus 🍊
- Shellfish 🦐
- Onions 🧅
About This Recipe
Quick Pan Seared Scallops is made with 6 ingredients and serves 4. It takes about 21 mins and is rated easy. Key ingredients include Fresh Parsley, Lemon, Olive Oil, and Salt & Pepper. Each serving provides about 113.19 kcal, and is a good source of protein.
Recipe Questions
- What is Quick Pan-Seared Scallops made of?
- The main ingredients are Fresh Parsley, Lemon, Olive Oil, Salt & Pepper, Scallop. The full list of 6 is above.
- How long does it take to make Quick Pan-Seared Scallops?
- About 21 mins in total: 15 mins to prepare and 6 mins to cook.
- How many calories are in one serving?
- One serving provides about 113.19 kcal. The full nutrition breakdown is above.
- Is Quick Pan-Seared Scallops easy to make?
- This recipe is rated easy, with 6 ingredients and 8 steps.
- Is Quick Pan-Seared Scallops healthy?
- Quick Pan-Seared Scallops has an easyChef Pro health score of 50/100. Per serving, it provides 113.19 calories and 11.23 g of protein, or 22% of the Daily Value. It is a good source of vitamin C. It contains Citrus, Shellfish and Onions, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
How easyChef Pro scores recipes and products
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The calculation evaluates nutrients, calorie density, processing level, and how well the food supports your selected health goal. Protein, fiber, vitamins, minerals and other beneficial nutrients can strengthen the score. High amounts of sodium, saturated fat, added sugar and other nutrients may lower it.
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