Pan Seared Scallops

Fat 25%Carbs 21%Protein 54%
Percent Calories

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

  1. Use a paper towel pat dry the scallops as best as possible, then sprinkle both sides with salt and pepper.
  2. Heat 2 tbsp of ghee in a cast iron skillet over medium high heat until very hot.
  3. 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.
  4. 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.
  5. 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)

NutrientValue%DV
Calories266
Fats7g 9%
Saturated fats4g 18%
Trans fats0g
Cholesterol77mg 26%
Sodium1147mg 50%
Carbs14g 5%
Net carbs14g
Fiber0.3g 1%
Sugar1g
Protein35g
Calcium34mg 3%
Iron2mg 19%
Potassium674mg 14%
Vitamin D0μg 0%
Vitamins and Minerals
Alpha carotene0μg
Beta carotene192μg
Caffeine0mg
Choline184mg 33%
Copper0.1mg 12%
Fluoride0μg
Folate (B9)55μg 14%
Lycopene0μg
Magnesium66mg 16%
Manganese0.1mg 6%
Niacin3mg 18%
Pantothenic acid1mg 13%
Phosphorus930mg 133%
Retinol3μg
Riboflavin (B2)0.1mg 6%
Selenium37μg 67%
Theobromine0mg
Thiamine0.1mg 6%
Vitamin A IU331IU
Vitamin A55μg 6%
Vitamin B124μg 158%
Vitamin B60.3mg 22%
Vitamin C12mg 14%
Vitamin D IU3IU
Vitamin D20μg
Vitamin D30μg
Vitamin E0.1mg 1%
Vitamin K63μg 52%
Zinc3mg 24%
Sugars
Sugar1g
Sucrose0.1g
Glucose0.1g
Fructose0.1g
Lactose0g
Maltose0g
Galactose0g
Starch6g
Fats
Saturated fats4g 18%
Monounsaturated fats1g
Polyunsaturated fats1g
Trans fats0g
Fatty Acids
Total omega 30.3g
Total omega 60g
Alpha Linolenic Acid (ALA)0g
Docosahexaenoic Acid (DHA)0.2g
Eicosapentaenoic Acid (EPA)0.1g
Docosapentaenoic Acid (DPA)0g
Amino Acids
Alanine1g
Arginine2g
Aspartic acid3g
Cystine0.3g
Glutamic acid4g
Glycine3g
Histidine1g
Hydroxyproline0g
Isoleucine1g
Leucine2g
Lysine2g
Methionine1g
Phenylalanine1g
Proline1g
Serine1g
Threonine1g
Tryptophan0.3g
Tyrosine1g
Valine1g

Similar Foods