Seared Lemon Zest Scallops & Vegetables
SUMMARY/DESCRIPTIONGLP-1 Friendly | High Protein | Under 280 Calories. Restaurant-quality seared scallops with bright lemon zest and fresh vegetables — ready in 20 minutes and elegant enough for company.TIMESSERVINGS: 2CALORIES: 275 per servingINGREDIENTSGroup 1: For the ScallopsGroup 2: For the VegetablesINSTRUCTIONSNUTRITION (per serving)EQUIPMENTNOTES(Paste into Notes field)Pamela's Tips:Dry scallops are the #1 secret — wet scallops will steam not sear, no golden crust. Get the pan smoking hot before adding scallops. Never crowd the pan — cook in batches if needed. The lemon zest at the end is what makes this dish pop. GLP-1 users — scallops are incredibly easy to digest and very high protein. Don't walk away — scallops cook fast and overcooking makes them rubbery.Serve with: Cauliflower rice, simple green salad, or crusty whole grain bread.Swap ideas: Scallops → shrimp or white fish | Butter → extra olive oil to reduce calories | Add red pepper flakes for heat | Asparagus → green beans or broccoliniKEYWORDSseared scallops, lemon zest scallops, low calorie scallops, GLP-1 friendly, high protein dinner, weight loss recipe, eat the weight off, healthy seafood, quick dinnerPAMELA'S TIPS SUMMARYPrep: 10 minCook: 10 minTotal: 20 min12 large sea scallops (about 1 lb)2 lemons — juiced and zested3 garlic cloves, minced1 tablespoon olive oil1 tablespoon butter1 teaspoon dried thymeSalt and pepper to taste1 cup asparagus, trimmed and cut1 cup cherry tomatoes, halved1 cup fresh spinach1 zucchini, sliced1 tablespoon olive oilSalt and pepper to tasteFresh parsley for garnishPat scallops completely dry with paper towels — this is the most important stepSeason scallops generously with salt and pepper on both sidesHeat olive oil in skillet over high heat until smoking hotAdd scallops — do not move them — sear 2 minutes until golden crust formsFlip scallops and add butter and garlic to panSpoon butter over scallops and cook 90 seconds moreRemove scallops and set asideIn same pan add remaining olive oil over medium heatAdd asparagus and zucchini, cook 3 minutesAdd cherry tomatoes and cook 2 minutesAdd spinach and stir until wiltedAdd lemon juice and zest, toss to combinePlate vegetables and top with scallopsGarnish with fresh parsley and extra lemon zestServe immediatelyCalories275Protein32gCarbohydrates12gFat11gFiber4gSugar4gSodium320mgLarge cast iron or stainless steel skilletPaper towelsCutting boardSharp knifeTongsMeasuring spoonsZester or graterDry scallops completely — golden crust depends on itSmoking hot pan is a mustDon't move scallops while searingFresh lemon zest makes all the differenceGLP-1 users — scallops are easy to digest and very fillingDone in 20 minutes — perfect weeknight dinner