⏱️ Time & Yield
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Prep: 10 minutes
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Cook: 6–8 minutes
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Serves: 2–3
🛒 Ingredients (Why Each Matters)
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1 lb large sea scallops (dry-packed preferred – best sear)
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1½ tbsp olive oil (Mediterranean fat)
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2 cloves garlic, minced (anti-inflammatory)
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Zest of 1 lemon
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2 tbsp fresh lemon juice
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1 tbsp butter (optional for richness)
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1 tbsp fresh parsley, chopped
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1 tsp fresh thyme or oregano
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¼ tsp paprika
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Salt & black pepper, to taste
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Optional: red pepper flakes, capers
👩🍳 Step-by-Step Instructions
1️⃣ Prep the scallops
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Pat scallops completely dry with paper towels.
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Season lightly with salt, pepper, and paprika.
2️⃣ Heat the pan
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Heat a heavy skillet (cast iron best) over medium-high heat.
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Add olive oil and heat until shimmering.
3️⃣ Sear
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Place scallops in pan without crowding.
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Sear 2–3 minutes per side until deep golden crust forms.
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Do NOT move them while searing.
4️⃣ Flavor boost
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Reduce heat to medium.
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Add garlic and butter (if using); sauté 20–30 seconds.
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Add lemon zest and juice.
5️⃣ Finish
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Sprinkle herbs and optional red pepper flakes or capers.
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Spoon sauce over scallops and remove from heat.
⭐ Pro Tips for Perfect Scallops
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Dry scallops = golden crust
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Hot pan is essential
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Do not overcook—scallops should be tender, not rubbery
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Use dry-packed scallops, not wet (no added liquid)
❓ Q & A
Q: How do I know scallops are done?
A: They turn opaque and slightly firm; center should be just cooked through.
Q: Can I use frozen scallops?
A: Yes—thaw completely and pat very dry.
Q: Can I make this dairy-free?
A: Yes—skip butter and use olive oil only.
Q: Is this healthy?
A: Very—high protein, low carb, omega-3 rich, Mediterranean-approved.
🔄 Variations
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Greek-Style: Add oregano + crumbled feta (after cooking)
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Creamy Lemon: Add 2 tbsp Greek yogurt off heat
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Spicy Mediterranean: Add harissa or chili flakes
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Garlic-Herb Wine: Deglaze pan with ¼ cup white wine
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Low-Sodium: Skip capers and salt lightly