Pan Seared Scallops
1 serving of pan seared scallops contains 266 Calories. The macronutrient breakdown is 21% carbs, 25% fat, and 54% protein. This is a good source of protein (62% of your Daily Value), potassium (14% of your Daily Value), and vitamin b12 (158% of your Daily Value).
- Makes
- 1 serving
- Prep Time
- 5 minutes
- Cook Time
- 5 minutes
Ingredients
Directions
- Use a paper towel pat dry the scallops as best as possible, then sprinkle both sides with salt and pepper.
- Heat 2 tbsp of ghee in a cast iron skillet over medium high heat until very hot.
- Add scallops into the pan without touching each other and cook one side for 2 minutes. Once the bottom layer forms a caramelized crust, flip the scallops and cook for 1-2 minutes until the other side forms a browned crust as well. Remove the scallops from the skillet and set aside.
- Add the remaining 2 tbsp of ghee to the skillet and add garlic. Cook stirring for 1 minute until fragrant. Add broth and lemon juice, and let the liquid come to a boil for 3 minutes while scraping the bottom of the skillet with a spatula. The sauce should thicken and reduce a bit.
- Remove from heat and add scallops back in the pan to warm. Sprinkle with chopped parsley, and spoon the lemon garlic ghee over the scallops before serving.
Nutrition Facts
For 1 serving of pan seared scallops (358g)
Nutrient | Value | %DV |
---|---|---|
Calories | 266 | |
Fats | 7g | 9% |
Saturated fats | 4g | 18% |
Trans fats | 0g | |
Cholesterol | 77mg | 26% |
Sodium | 1147mg | 50% |
Carbs | 14g | 5% |
Net carbs | 14g | |
Fiber | 0.3g | 1% |
Sugar | 1g | |
Protein | 35g | |
Calcium | 34mg | 3% |
Iron | 2mg | 19% |
Potassium | 674mg | 14% |
Vitamin D | 0μg | 0% |
Vitamins and Minerals | ||
Alpha carotene | 0μg | |
Beta carotene | 192μg | |
Caffeine | 0mg | |
Choline | 184mg | 33% |
Copper | 0.1mg | 12% |
Fluoride | 0μg | |
Folate (B9) | 55μg | 14% |
Lycopene | 0μg | |
Magnesium | 66mg | 16% |
Manganese | 0.1mg | 6% |
Niacin | 3mg | 18% |
Pantothenic acid | 1mg | 13% |
Phosphorus | 930mg | 133% |
Retinol | 3μg | |
Riboflavin (B2) | 0.1mg | 6% |
Selenium | 37μg | 67% |
Theobromine | 0mg | |
Thiamine | 0.1mg | 6% |
Vitamin A IU | 331IU | |
Vitamin A | 55μg | 6% |
Vitamin B12 | 4μg | 158% |
Vitamin B6 | 0.3mg | 22% |
Vitamin C | 12mg | 14% |
Vitamin D IU | 3IU | |
Vitamin D2 | 0μg | |
Vitamin D3 | 0μg | |
Vitamin E | 0.1mg | 1% |
Vitamin K | 63μg | 52% |
Zinc | 3mg | 24% |
Sugars | ||
Sugar | 1g | |
Sucrose | 0.1g | |
Glucose | 0.1g | |
Fructose | 0.1g | |
Lactose | 0g | |
Maltose | 0g | |
Galactose | 0g | |
Starch | 6g | |
Fats | ||
Saturated fats | 4g | 18% |
Monounsaturated fats | 1g | |
Polyunsaturated fats | 1g | |
Trans fats | 0g | |
Fatty Acids | ||
Total omega 3 | 0.3g | |
Total omega 6 | 0g | |
Alpha Linolenic Acid (ALA) | 0g | |
Docosahexaenoic Acid (DHA) | 0.2g | |
Eicosapentaenoic Acid (EPA) | 0.1g | |
Docosapentaenoic Acid (DPA) | 0g | |
Amino Acids | ||
Alanine | 1g | |
Arginine | 2g | |
Aspartic acid | 3g | |
Cystine | 0.3g | |
Glutamic acid | 4g | |
Glycine | 3g | |
Histidine | 1g | |
Hydroxyproline | 0g | |
Isoleucine | 1g | |
Leucine | 2g | |
Lysine | 2g | |
Methionine | 1g | |
Phenylalanine | 1g | |
Proline | 1g | |
Serine | 1g | |
Threonine | 1g | |
Tryptophan | 0.3g | |
Tyrosine | 1g | |
Valine | 1g |