Seared Lemon Zest Scallops & Vegetables
Lighten it, don't lose it. Restaurant-quality seared scallops with bright lemon zest over crisp-tender asparagus, zucchini, and cherry tomatoes. High protein, about 250 calories a plate, on the table in 20 minutes, and elegant enough for company.
Cooking for four? Double it and bring the whole family to the table. Sear the scallops in two batches so they get golden instead of steaming, and cook the vegetables in your largest skillet.
Cooking for four? Double it and bring the whole family to the table. Sear the scallops in two batches so they get golden instead of steaming, and cook the vegetables in your largest skillet.
Equipment
- Large skillet (cast iron or stainless)
- Microplane or fine grater, for the zest
- Chef’s knife
- Cutting board
- Paper towels
Ingredients
- 12 oz large sea scallops patted very dry
- 1 tablespoon avocado oil or olive oil divided — for sautéing and searing
- 1 bunch asparagus about 12 oz, trimmed and cut into 2-inch pieces
- 1 medium zucchini cut into half-moons
- 1 cup cherry tomatoes halved
- 2 cloves garlic thinly sliced
- 1 lemon zested, plus 1 tablespoon juice
- salt and black pepper to taste
- 1 pinch red pepper flakes optional
- fresh parsley or basil chopped, for serving
Instructions
- Pat the scallops very dry with paper towels, season with salt and pepper, and let them rest on the towels while you cook the vegetables. Dry scallops are the secret to a golden sear.
- Heat half the oil in a large skillet over medium-high heat. Add the asparagus and zucchini and cook 4 to 5 minutes, until crisp-tender.
- Add the garlic and cherry tomatoes and cook 1 to 2 minutes more. Season with salt, pepper, and red pepper flakes. Divide between two plates and wipe out the skillet.
- Add the remaining oil to the skillet and heat until it shimmers. Add the scallops in a single layer, not touching. Sear 1 1/2 to 2 minutes without moving them, until deep golden.
- Flip and cook 1 to 1 1/2 minutes more, just until opaque in the center. Do not overcook; scallops turn rubbery fast.
- Take the pan off the heat. Squeeze the lemon juice over the scallops and scatter the zest on top. Set the scallops on the vegetables, spoon any pan juices over, and finish with fresh herbs.
Notes
This recipe hits: ✓ Protein first ✓ Half your plate vegetables ✓ No added sugar ✓ Healthy fat (olive oil)
Estimated nutrition (per serving): about 250 calories, 26g protein, 13g carbs, 4g fiber, 8g fat. Estimates only.
Swap it, don't skip it
Your plate, your way:
Your plate, your way:
- Meat lovers: Swap the scallops for thin-sliced chicken breast or pork tenderloin medallions, cooked through.
- Seafood swap: Use shrimp or a piece of salmon; same pan, same lemon finish.
- Vegetarian: Serve the lemon vegetables with 2 jammy eggs or seared halloumi.
- Vegan: Sear thick slices of extra-firm tofu or add rinsed white beans to the vegetables.
- Bigger appetite or a more active day: Add a scoop of brown rice, quinoa, or cauliflower rice, or bump the scallops to 8 oz per plate.