Seared Scallops with Citrus Fennel Salad
Seared Scallops with Citrus Fennel Salad is a quick French salad: about 25 minutes from start to finish, for 4 servings. It is built around sea scallops, fennel bulb and orange. The cooking is mostly searing. It is gluten-free and dairy-free. It is on the lighter side, at about 290 calories and 24 g of protein per serving.
- Total time
- 25 min
- Servings
- 4
- Difficulty
- Hard
- Calories
- 290 kcal
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Ingredients
For 4 servings
- 500 gsea scallops
- 2fennel bulbs
- 2oranges
- 80 gfresh arugula
- 3 tbspolive oil
- 1lemon
- 1 tspsalt
- 1 tspblack pepper
Instructions
- Thinly slice the fennel bulbs using a mandoline or sharp knife. Segment the oranges by cutting away the peel and slicing between the membranes.
- Toss the shaved fennel, orange segments, and arugula with 2 tablespoons of olive oil and lemon juice. Season with salt and pepper.
- Pat the scallops very dry with paper towels. Season generously with salt and pepper on both sides.
- Heat remaining olive oil in a cast iron skillet over high heat until smoking. Place scallops flat-side down and sear without moving for 2 minutes until a golden crust forms. Flip and cook 1-2 minutes more.
- Divide the citrus fennel salad among plates and arrange the seared scallops on top. Serve immediately.
Cook’s notes
Scallops must be very dry and the pan very hot; any moisture prevents the golden crust. Remove the small side muscle from each scallop if it is still attached, as it turns chewy. Large shrimp work in place of scallops at a lower cost; sear them for about 2 minutes per side.
Nutrition per serving
- Calories
- 290 kcal
- Protein
- 24 g
- Fat
- 14 g
- Carbs
- 16 g
Approximate values for one serving.
About this recipe
- Cuisine: French
- Dish type: Salad
- Diet: gluten-free, dairy-free
- In cookbook: Healthy & Light
