Recipes › Main Course › Seared Scallops with Asparagus Recipe

Seared Scallops with Asparagus Recipe High-Protein

Recipe by Pedro M. A. Neves

This Italian-inspired main course combines tender sea scallops with crisp asparagus in a light lemon and white wine reduction. Seared scallops with asparagus delivers restaurant-quality protein with minimal preparation, making it ideal for fitness-focused meals. The dish is naturally clean, elegant, and ready in under 30 minutes.

Ingredients

• 12 large sea scallops (about 340g/12 oz)
• 300g (10 oz) fresh asparagus spears, trimmed
• 2 tablespoons extra virgin olive oil
• 2 cloves garlic, thinly sliced
• 120ml (½ cup) dry white wine
• 120ml (½ cup) low-sodium vegetable or seafood broth
• 2 tablespoons fresh lemon juice
• ½ teaspoon sea salt
• ¼ teaspoon black pepper
• ¼ teaspoon red pepper flakes
• 2 tablespoons fresh flat-leaf parsley, chopped
• 1 tablespoon unsalted butter

Instructions

1. Pat scallops completely dry with paper towels and season both sides with sea salt and black pepper.

2. Heat 1 tablespoon olive oil in a large stainless steel or cast-iron skillet over medium-high heat until shimmering but not smoking, approximately 2 minutes.

3. Place scallops in the hot skillet in a single layer without crowding; sear for 2-3 minutes undisturbed until golden crust forms on the bottom side.

4. Flip scallops and cook the other side for 1-2 minutes until just cooked through; transfer to a clean plate.

5. Add remaining 1 tablespoon olive oil to the skillet, then add garlic and red pepper flakes, stirring for 30 seconds until fragrant.

6. Add asparagus spears to the skillet and sauté for 3-4 minutes, stirring occasionally, until bright green and tender-crisp.

7. Pour white wine and broth into the skillet, scraping up any browned bits from the bottom with a wooden spoon; simmer for 2 minutes to reduce slightly.

8. Stir in lemon juice and butter until the butter melts and creates a light emulsion; taste and adjust seasoning.

9. Return seared scallops to the skillet and gently toss to coat with sauce; warm through for 1 minute without overcooking.

10. Divide scallops and asparagus between two plates, pour sauce over top, and garnish with fresh parsley and a light squeeze of lemon if desired.

Substitutions

• Substitute sea scallops with large shrimp (16-20 count) using identical cooking time for equivalent protein content.
• Replace white wine with additional low-sodium broth and add 1 tablespoon balsamic vinegar for depth.
• Swap asparagus for fresh green beans or broccolini trimmed to similar length, maintaining the same cooking time.
• Use ghee or avocado oil instead of butter and olive oil for different fat profiles while keeping calories consistent.

Tips

• Pat scallops extremely dry before searing; moisture prevents proper browning and creates steam instead of a golden crust.
• Do not move scallops during the first sear; let them develop an undisturbed golden crust for 2-3 minutes for maximum flavor.
• Use a stainless steel or cast-iron skillet rather than non-stick to achieve proper caramelization and browning on the scallop surface.
• Prepare all ingredients before cooking begins, as the entire dish cooks quickly and requires attention; mise en place is essential for success.

Scallops and seafood hold significant importance in Italian coastal cuisine, particularly in regions like Sicily, Liguria, and the Adriatic. This preparation reflects northern Italian simplicity, combining fresh seafood with lemon, white wine, and seasonal vegetables without heavy sauces.

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