Mediterranean Scallops with Garlic, Lemon, and Olive Oil
Introduction
This Mediterranean-style scallop dish is light, flavorful, and packed with heart-healthy ingredients. Instead of heavy butter, we use extra virgin olive oil, fresh garlic, lemon, and herbs to enhance the natural sweetness of the scallops. Serve with quinoa, roasted veggies, or a fresh salad for a complete Mediterranean meal.
Prep Time: 5 minutes
Cook Time: 5 minutes
Total Time: 10 minutes
Ingredients
1 lb sea scallops (patted dry)
2 tbsp extra virgin olive oil
2 cloves garlic, minced
½ tsp salt
½ tsp black pepper
½ tsp smoked paprika (optional)
¼ tsp red pepper flakes (optional)
2 tbsp fresh lemon juice
1 tbsp chopped fresh parsley
1 tbsp capers (optional, for a briny Mediterranean touch)
Instructions
Prepare the Scallops
Pat the scallops dry with a paper towel to remove excess moisture (this ensures a golden sear).
Season both sides with salt, pepper, and smoked paprika.
Sear the Scallops
Heat 1 tbsp olive oil in a skillet over medium-high heat until shimmering.
Add scallops in a single layer, making sure not to overcrowd the pan.
Sear for 2 minutes, then flip and cook for another 2 minutes, until golden and opaque. Remove from the pan and set aside.
Make the Garlic Lemon Sauce
In the same pan, reduce heat to medium-low and add 1 tbsp olive oil.
Add garlic, red pepper flakes, and capers (if using). Sauté for 30 seconds until fragrant.
Stir in lemon juice, then return scallops to the pan and coat them in the sauce.
Garnish & Serve
Sprinkle with fresh parsley and serve immediately with roasted veggies, quinoa, or a side salad.
Tips & Variations
For a richer flavor,
use a mix of olive oil and a small amount of butter.
Make it extra Mediterranean
by adding sun-dried tomatoes or olives.
Pairing idea:
Serve with lemony couscous, grilled asparagus, or a Greek salad.
Grilled option:
Instead of pan-searing, grill scallops for a smoky Mediterranean twist.
Nutrition Facts (Per Serving, Approximate)
Serving Size: 1 of 4 servings
Calories: 220
Protein: 22g
Carbohydrates: 3g
Fiber: 0.5g
Sugar: 0g
Fat: 13g
Saturated Fat: 2g
Cholesterol: 40mg
Sodium: 450mg (may vary depending on capers and salt used)
Potassium: ~400mg
Nutritional Highlights
High in lean protein – Great for muscle health
Heart-healthy fats – From extra virgin olive oil
Low-carb & keto-friendly – Great for a balanced Mediterranean diet
Rich in antioxidants – From garlic, lemon, and olive oil