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Sautéed Scallops!


by Marla Murphy January 05, 2015 3 Comments

I’ve said it before and I am sure I will be saying it again but NOBODY likes eating boring chicken 5 times per week and I personally feel that it impossible to live a healthy lifestyle long-term when you hate the foods you are eating! Before I started the Blonde Pantry I get so sick of repeatedly eating chicken that I almost couldn’t even eat dinner at night because it would make me nauseous and then I would end up eating something else like chips or a bowl of ice cream because that was the only thing that sounded good (which obviously isn’t healthy)!! One of the many reasons I started this blog was also for my own sanity and appetite, I just knew there had to be so many amazing healthy recipes out there that I just wasn’t cooking/eating and my husband's love for all things grilled chicken just wasn’t going to cut it anymore!  One of the best tricks I have found that works in my household like a charm is once or twice a week I will add a tastier second meat protein to our normal chicken. I know what you are thinking… ‘what?! I barely have time to make one dish much less two’!! And I agree but this really doesn’t require too many added steps or time to make this happen and the better your food tastes the easier it will be to stick to your healthy lifestyle!! You can also just cut out the chicken and only have seafood that night or make the chicken ahead of time so you are reheatin’ and eatin’! Some of the proteins I love to add in are:
  • Scallops- I make about five or them (2 for me, 3 for my husband) these take about 5-10 minutes from start to finish and you can sauté them in the same pan either before or after your vegetables!
  • Salmon- I make 3-6 ounces depending on how hungry or what my husband is craving that night and I just put it in a separate baking dish (wrapped in foil for easy steaming and clean up) and place the salmon in the oven with the chicken – maybe takes 5 extra minutes to prep!
  • Shrimp- you can purchase these already pre-cleaned and peeled and ready to eat or you can purchase them raw. Once again I will only buy ½ pound or less and sauté them in a little bit of olive oil until they are a pinkish-white color (about 5-10 minutes) and serve with my chicken!

Lastly, don’t let seafood intimidate you!! Cooking seafood is just like any other type of protein and it might be even better because it cooks up fast so less wait time to eat!! My favorite way to keep costs down is to only purchase one serving of the seafood, 2-6 oz of salmon or 1/2 pound of the scallops/shrimp, that way you can cut down on waste while watching your wallet! So on to today’s recipe: Sautéed Scallops!  

Sautéed Scallops
Serves 2
Prep Time: 3 min 
Cook Time: 10 min 
Ingredients
  • 1/2 pound of fresh raw scallops
  • 1 tablespoon of extra virgin olive oil
  • salt, pepper and garlic powder to taste
Instructions
  1. Season scallops with salt, pepper and garlic powder and set aside.
  2. Heat a saute skillet/pan on the stove to medium heat (5 out of 10) and add in 1 tablespoon of olive oil.
  3. When the olive oil is heated place in the scallops and cook for 5 minutes or until the bottom is golden brown, then flip and cook for another 5 minutes on the other side until golden brown (5 minutes).
  4. Serve hot and enjoy!!
calories: 146
fat: 7g
protein: 14g
carbs: 5g

 

IMG_8978 For less mess and clean up I just season the scallops right in the packaging they can in. Seasonings I used were: Salt, pepper and garlic powder - to personal preference! IMG_8983 Heat 1 tablespoon of olive oil on a sauté pan over medium heat (my cooktop is numbered 1-10 and I cooked the scallops on a 5 and at the very end bumped it up to 6)IMG_8993 After 5 minutes on one side - check to make sure they are golden brown and flip the other side. I actually set a timer to 5 minutes so I knew how long to wait- no guessing and checking here! IMG_8994 Sauté the scallops until both sides are golden brown, serve hot and enjoy!! IMG_9005 Perfection!! IMG_9016 I take most of my photos on the floor on cloudy days because that is where I get the best light! This is always my view- Miss Bear impatiently waiting for her taste test! IMG_9020 I was shocked how great these turned out with just three seasonings, olive oil and ten minutes!!! You could also try and fancy them up with truffle oil and different seasonings but to me - simple is best! IMG_9031 IMG_9032 IMG_9063 And I just had to share the amazing sunset from our balcony last night - it was absolutely breathtaking!  IMG_9069What do you think about cooking seafood- do you have any need to know tips/tricks?! 

Love,  Marla


Marla Murphy
Marla Murphy

Author



3 Responses

Holly
Holly

June 23, 2016

I love this! I have always wanted to make scallops, but have been intimidated by it. I’m going to try it out this weekend.

50 Incredibly Tasty And Healthy Meals With Only Three Ingredients
50 Incredibly Tasty And Healthy Meals With Only Three Ingredients

June 23, 2016

[…] Recipe via theblondepantry.com […]

Marla
Marla

June 23, 2016

Yes these are a MUST make! I was even a little shocked on how easy it was :)

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