Seared Scallops with Farmers’ Market Salad

Like most seafood, scallops are relatively low in calories, fat, and cholesterol. According to the USDA, one 3-ounce serving of plain, steamed scallops contains just 94 calories. It contains 35 milligrams of cholesterol, and 0.19 grams of both saturated fat and polyunsaturated fat. In addition, it contains just 0.07 grams of monounsaturated fat, and an insignificant 0.008 grams of trans fats.

So, what does all of this mean? Scallops are a low-calorie and low-cholesterol food. They are also low in fats — all types of fats.

Saturated fats can raise your cholesterol. Keeping an eye on the saturated fat content of your daily food intake is important when you’re working to lower or control your cholesterol./ Source:


  1. 1 1/2 pounds sea scallops
  2. 2 cups chopped tomato (about 1 pound)
  3. 1 cup chopped fresh basil
  4. 3/4 teaspoon kosher salt, divided
  5. 1/4 teaspoon freshly ground black pepper, divided
  6. 1 tablespoon canola oil
  7. Cooking spra
  8. 2 cups fresh corn kernels (about 3 ears)


Cooking time: 50 minutes

  1. 1. Combine tomato, basil, 1/4 teaspoon salt, and 1/8 teaspoon pepper; toss gently. Set aside.
  2. Heat a large cast-iron or other heavy skillet over high heat. Add oil to pan, swirling to coat. Pat scallops dry with paper towels; sprinkle with remaining 1/2 teaspoon salt and remaining 1/8 teaspoon pepper. Add scallops to pan; cook 2 minutes or until browned. Turn scallops; cook 2 minutes or until done. Remove scallops from pan; keep warm.
  3. Coat pan with cooking spray. Add corn to pan; saut 2 minutes or until lightly browned. Add to tomato mixture; toss gently. Serve salad with scallops.


Chef’s Notes

Be sure you buy dry-packed scallops. Scallops marked “wet packed” have been treated with a liquid solution containing sodium tripolyphosphate. The scallops absorb the salty mixture and plump up, resulting in a heavier weight and a higher market price. But when you cook them, the liquid portion will cook out, leaving you with smaller scallops and a higher sodium content.




Leave a Reply