Pan-seared Scallops

Healthy Living, Nutrition, Recipes

This impressive seafood recipe of seared scallops is quick and delicious.

Scallops are lean sources of protein themselves, and good sources of selenium, a mineral that functions as an antioxidant and plays a role in thyroid health. Antioxidants protect cells and DNA from free radical damage – thought to increase disease risk and accelerate aging. 

Theresa Jackson RD, CSOWM, CDN

Clinical Nutrition Manager

⏲️ Ready in: 10 mins. 
Prep: 10 mins. 
?️Servings: 1


  • 6 (about 6 oz total) Wegmans Fresh Sea Scallops, patted dry, scored
  • Salt and pepper to taste
  • 1 Tbsp Wegmans Organic Extra Virgin Olive Oil

Nutrition Facts

Nutrition information is per serving
Omega-3 Fats: 520mg
Protein: 33g
Added Sugar: 0g
Fiber: 0g
Carbohydrate: 0g
Sodium: 380mg
Cholesterol: 75mg
Saturated Fat: 1g
Fat: 8g
Calories: 240


Season scallops with salt and pepper.

Heat oil in sauté pan on HIGH until oil faintly smokes; add scallops, scored side-down. Reduce heat to MED-HIGH; cook about 1 1/2 min. Turn over.

Cook 30 sec. (Optional: baste with finishing butter). Remove from pan (120 degrees).

Let rest 2 min (135 degrees).


Chef Tip:  *Use a splatter screen while cooking to contain oil in pan.

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* Nutritional information is based on ingredients listed and serving size; any additions or substitutions to ingredients may alter the recipe’s nutritional content

Copyright  ©2020. Wegmans Food Markets, Inc. All Rights Reserved. This recipe was posted with permission from Wegmans Food Markets, Inc., however, all special diet claims attributed to this recipe were determined and referenced by Catholic Health.