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Mediterranean Scallops Recipe

Mediterranean Scallops Recipe - Recipes From Chef

As a registered dietitian and food enthusiast, I've explored countless cuisines, but there's something about Mediterranean cuisine that stirs a deep passion in me. The way flavors dance together is magical. 
Scallops, in particular, have always held a special place in my heart (and stomach). In this post, we’ll passionately explore the beauty of Mediterranean scallops, discuss their flavor profiles, and dive into a trusty recipe that never fails to wow. 
Moreover, I will provide tips and nutritional insights to ensure your journey is not only enjoyable but rewarding.
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Prep Time 10 minutes
Cook Time 13 minutes
Total Time 23 minutes
Servings: 4
Course: Dinner
Cuisine: Mediterranean
Calories: 232
Ingredients Method Notes

Ingredients
  

For the Vegetables:
  • 2 to 3 tablespoons of cold-pressed olive oil
  • 4 to 5 cloves of garlic, finely minced
  • 1 shallot, thinly sliced
  • 1/2 red bell pepper, deseeded and sliced into thin strips
  • 1/2 green bell pepper, deseeded and sliced into thin strips
  • 10 ounces of halved grape tomatoes
  • 2 tablespoons of brined capers, drained
  • Freshly cracked black pepper
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon smoked paprika
  • 1/4 teaspoon red pepper flakes
For the Scallops:
  • 2 tablespoons of cold-pressed olive oil
  • 1 pound of large sea scallops, fully thawed and patted dry
  • 1 lemon Zest
  • 1 tablespoon of finely chopped parsley
  • 1 tablespoon of unsalted butter
  • Fresh lemon wedges for serving

Method
 

Step 1: Prepare Your Ingredients
  1. Begin by gathering all your ingredients on the counter. Trust me, this will save you time in the long run. Finely mince your garlic and put it aside. 
    Next, slice the shallots and bell peppers, halving the grape tomatoes and draining the capers. Set everything up like you're putting on a show. With the prep done, let’s move to the cooking.
Step 2: Cooking the Vegetables
  1. Heat a large skillet over medium heat. Add 2 to 3 tablespoons of olive oil. With the oil shimmering, toss in the minced garlic and sliced shallots, letting them sauté until fragrant—about 1-2 minutes. 
    Now, it’s time for the peppers and tomatoes. Introduce them to the skillet, following with the capers, spices, and a pinch of black pepper. Stir it well and let it cook for 5-7 minutes until the veggies are tender yet crunchy.
Step 3: Searing the Scallops
  1. While the vegetables are cooking, take your scallops, making sure they are perfectly dried. Any moisture will prevent that lovely sear. In another skillet, heat 2 tablespoons of olive oil over medium-high heat. 
    Place your scallops, leaving space between each. Cook for about 2-3 minutes per side until they develop a nice golden crust. This caramelization is key to flavor.
Step 4: Adding the Final Touches
  1. Once you’re happy with the scallops, add the lemon zest and butter to the pan. Swirl it around to coat the scallops, allowing them to soak up the tangy flavor. 
    Combine the scallops with the sautéed vegetables, sprinkle the parsley on top, and give it a gentle mix. The beautiful dish is almost ready for its close-up.
Step 5: Serving Up
  1. Plate those gorgeous scallops alongside the veggie medley. Serve with fresh lemon wedges on the side for an extra zing. Trust me; that little bit of acidity will brighten the dish. Prepare for compliments!

Notes

  • Pat the Scallops Dry: A dry surface ensures you achieve that mouthwatering sear.
  • Use High Heat: Don’t be afraid to crank up the heat. This allows for caramelization without overcooking.
  • Do Not Overcrowd the Pan: Give each scallop space to breathe; they’ll cook better and brown more evenly.
  • Fresh Ingredients Matter: Grab seasonal veggies and herbs for the best flavor.
  • Rest the Scallops: Allow them to sit on a paper towel after cooking. This helps maintain their flaky texture.