Mediterranean Sautéed Scallops
User Reviews
4.9
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Prep Time
10 mins
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Cook Time
13 mins
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Servings
4
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Calories
2338 kcal
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Course
Main Course
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Cuisine
Mediterranean
Mediterranean Sautéed Scallops
Description
This Mediterranean Sautéed Scallops recipe highlights fresh sea scallops cooked separately in olive oil to achieve a lightly browned exterior while maintaining their tender texture. Alongside, sliced shallots and bell peppers are sautéed until tender, then combined with minced garlic, halved grape tomatoes, capers, and a blend of oregano, cumin, and paprika to create a savory vegetable base.
The scallops are then gently folded into the warm vegetable mixture to blend flavors without overcooking the seafood. The warm, aromatic vegetables complement the tenderness of the scallops, balancing sweet and savory tones with a subtle spice element.
This dish works well as a main course accompanied by light sides such as rice, pasta, or a fresh salad. Timing is essential since scallops cook quickly; having sides ready beforehand ensures the seafood is enjoyed at its peak.
The recipe suggests optimal freshness by serving scallops immediately after cooking, but leftovers can be stored in an airtight container in the fridge for one or two nights and eaten cold or at room temperature for best texture.
Ingredients
For the vegetables
- 2 to 3 tablespoons extra virgin olive oil
- 1 onion sliced, or shallot
- 1/2 red bell pepper cored, cut into thin strips
- 1/2 green bell pepper cored, cut into thin strips
- 4 to 5 garlic minced, cloves
- 10 ounces grape tomato halved
- 2 tablespoons capers drained
- black pepper
- 1/2 teaspoon oregano
- 1/2 teaspoon cumin ground
- 1/2 teaspoon paprika
For the scallops
- 2 tablespoons extra virgin olive oil
- 1 pound sea scallops thawed completely if frozen, patted dry
- lemon fresh
- parsley chopped
Instructions
- Sauté the shallot and peppers. In a large skillet, heat 2 to 3 tablespoons extra virgin olive oil over medium heat until shimmering but not smoking. Add shallot and bell peppers. Raise the heat to medium-high, and cook for about 3 minutes, tossing occasionally.
- Add garlic, tomatoes, capers, and spices. Add minced garlic, tomatoes, and capers. Season with a pinch each of kosher salt and black pepper. Add oregano, cumin and paprika. Toss to combine. Cook until softened for another 5 to 7 minutes, stirring occasionally. Drop heat to the lowest setting to keep the vegetables warm while you work on scallops.
- Sauté the scallops. In a second heavy skillet, heat another 2 tablespoons extra virgin olive oil over medium-high heat until shimmering but not smoking. Add scallops and cook for 2 minutes on one side, turn over and cook until browned, another 1 to 2 minutes.
- Add the scallops to the vegetables. Transfer the scallops immediately into the pan with the vegetables, nestling them into the tomatoes and peppers.
- Garnish and serve. Remove from heat, squeeze just a little bit of lemon juice over everything, garnish with parsley, and serve immediately.
Notes
- Prepare any side dishes like rice, pasta, or salad in advance to serve immediately with the scallops.
- Use fresh sea scallops, fully thawed and patted dry before cooking for best texture and flavor.
- Leftover scallops should be stored in an airtight container and are best enjoyed cold or at room temperature within two days.
- The Mediterranean seasoning including olive oil, oregano, cumin, and paprika contributes significantly to the dish’s character.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 2338 kcal
% Daily Value*
| Calories | 233.8kcal | 12% |
| Carbohydrates | 10.6g | 4% |
| Protein | 15.1g | 30% |
| Fat | 14.9g | 23% |
| Saturated Fat | 2.1g | 11% |
| Polyunsaturated Fat | 1.8g | 11% |
| Monounsaturated Fat | 10.3g | 52% |
| Trans Fat | 0.01g | 1% |
| Cholesterol | 27.2mg | 9% |
| Sodium | 562.1mg | 23% |
| Potassium | 505.8mg | 11% |
| Fiber | 2g | 8% |
| Sugar | 3.4g | 7% |
| Vitamin A | 1251.2IU | 25% |
| Vitamin C | 42.3mg | 47% |
| Calcium | 32.8mg | 3% |
| Iron | 1.3mg | 7% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4.9
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