4.9 from 66 votes
Mediterranean Sautéed Scallops
Mediterranean Sautéed Scallops features sea scallops cooked to a golden brown paired with a sauté of shallot, bell peppers, grape tomatoes, garlic, and capers seasoned with oregano, cumin, and paprika. The vegetables are gently softened and kept warm while scallops are pan-seared, then combined to create a mix of tender seafood and flavorful, mildly spiced vegetables.
Prep Time
10 mins
Cook Time
13 mins
Servings:
4
Calories:
2338 kcal
Course:
Main Course
Cuisine:
Mediterranean
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.
Cup of Yum
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
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%)
Nutrition Facts
Serving: 4 Serving
Amount Per Serving
Calories 2338
% 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.