Introduction
Mediterranean scallops recipe brings the fresh flavors of coastal Europe straight to your kitchen. Juicy scallops cooked in olive oil with garlic herbs and citrus create a dish that feels elegant yet comforting. Each bite reflects the simplicity and balance that Mediterranean cooking is known for.
Seafood lovers appreciate scallops for their delicate texture and mild sweetness. When prepared the Mediterranean way they absorb flavors beautifully without losing their natural taste. Fresh ingredients play a key role and allow the scallops to shine without heavy sauces.
This recipe suits busy weeknights as well as special dinners. Preparation stays simple while the final plate looks restaurant worthy. Anyone can master this dish with the right timing and a little attention to detail.
Ingredients Needed
Below is a complete list of ingredients with approximate calorie values. Calories may vary slightly depending on freshness and brand.
| Ingredient | Quantity | Calories Approx |
|---|---|---|
| Sea scallops | 1 pound | 240 |
| Olive oil | 3 tablespoons | 360 |
| Garlic cloves | 4 minced | 16 |
| Lemon juice | 2 tablespoons | 8 |
| Lemon zest | 1 teaspoon | 2 |
| Fresh parsley | 2 tablespoons chopped | 4 |
| Fresh thyme | 1 teaspoon | 2 |
| Cherry tomatoes | 1 cup halved | 27 |
| Capers | 1 tablespoon | 2 |
| Sea salt | To taste | 0 |
| Black pepper | To taste | 0 |
| Red chili flakes | Half teaspoon | 2 |
Step by Step Cooking Instructions
- Remove scallops from the refrigerator twenty minutes before cooking. Pat them completely dry using paper towels. Dry scallops develop a better golden crust.
- Season scallops lightly with sea salt and black pepper on both sides. Keep seasoning minimal to preserve natural sweetness.
- Heat olive oil in a wide skillet over medium high heat. Allow the oil to warm until it shimmers but does not smoke.
- Place scallops gently into the skillet. Leave space between each piece so they sear evenly.
- Cook scallops for about two minutes on the first side without moving them. A golden crust should form naturally.
- Flip scallops carefully using tongs. Cook the second side for another one to two minutes until just opaque.
- Reduce heat to medium. Add minced garlic to the skillet and stir gently for thirty seconds until fragrant.
- Add cherry tomatoes capers thyme and chili flakes. Stir softly to coat everything in the flavored oil.
- Pour lemon juice into the pan and sprinkle lemon zest evenly. Let everything simmer for one minute.
- Turn off heat and add chopped parsley. Toss scallops gently to combine all flavors.
- Taste and adjust seasoning if needed. Serve immediately while scallops remain tender.
Tips for Customizing the Recipe
• Add sliced olives for extra Mediterranean depth and briny flavor.
• Use butter along with olive oil for a richer sauce.
• Replace parsley with fresh basil for a sweeter herbal note.
• Add white wine after flipping scallops for a light aromatic sauce.
• Include spinach or arugula at the end for a nutrient boost.
Each adjustment keeps the dish balanced while offering a new experience. Mediterranean cooking welcomes flexibility and seasonal ingredients.
Nutritional Information
Mediterranean scallops recipe offers a nutritious balance of protein and healthy fats. Below is an approximate breakdown per serving.
| Nutrient | Amount Per Serving |
|---|---|
| Calories | 320 |
| Protein | 24 grams |
| Fat | 22 grams |
| Carbohydrates | 6 grams |
| Fiber | 1 gram |
| Sodium | 420 mg |
Scallops provide lean protein while olive oil delivers heart friendly fats. Fresh herbs and citrus add antioxidants without extra calories.
Serving Suggestions
Serve Mediterranean scallops over warm couscous or lemon rice for a complete meal. Crusty bread pairs beautifully with the flavorful pan sauce. A light salad with cucumber tomatoes and feta complements the richness of the scallops.
For an elegant presentation arrange scallops on a platter and spoon sauce gently over the top. A glass of chilled white wine enhances the coastal flavors and makes the meal feel special. This dish works well for dinner parties or romantic meals at home.
Conclusion
Mediterranean scallops recipe celebrates simplicity freshness and balance. High quality scallops paired with olive oil herbs and citrus create a dish that feels light yet satisfying. Every element works together without overpowering the seafood.
Cooking scallops at home becomes easy with proper timing and gentle heat. The result is tender scallops with vibrant Mediterranean flavors that impress without stress. This recipe proves that elegant seafood does not require complex techniques.
Enjoy this dish as part of a healthy lifestyle or a special occasion meal. Once prepared successfully it often becomes a favorite go to seafood recipe worth repeating again and again.
