Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

This recipe is safe for those who are lactose intolerant.

This is a low sodium recipe.

GERD / Acid Reflux
No specific GERD triggers.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.


"Write it. Shoot it. Publish it. Crochet it, sauté it, whatever. MAKE."
-Joss Whedon, Filmmaker

The refrigerator light goes on...

This is the most simple and most classic of recipes. Searing food in a pan causes the chemical process known as the maillard reaction (pronounced my-YAR).

The proteins and sugars contained in foods will react under high heat and cause browning. While you might think of this process as being what happens with your favorite steak or fish, the maillard reaction is responsible for everything from the browning of bread to roasted coffee beans.

That browning also works when searing foods in a pan to help create fantastic sauces. Scraping the browned bits from the bottom of a roasting pan or sauté pan after cooking is known as "deglazing the pan." After the food and excess fat are removed, liquid (wine, water, stock, cognac, etc.) is heated with the remaining cooking juices in the bottom of the pan. The browned bits are scraped from the bottom, becoming the base for your sauce.

Sea Scallops

What you purchase in the market are actually the muscle that holds the two shells of the scallop together. Sea scallops are about 1 1/2 inches in diameter and should be a translucent beige, creamy color. Some will be slightly pink. (See also Bay Scallops.)

The best quality is "dry" or "dry pack" sea scallops. These are packed in muslin bags and kept on ice.

Because scallops don't live well out of water (as clams or oysters can) they are shucked when caught and kept chilled on board the fishing boat. Day boat scallops are the freshest and are so named because they are delivered to market the day of harvest.

If they are wet or white looking, they have been soaked in water to increase their weight. For years, many scallops have been treated with sodium tripolyphosphate (STP). These chemicals help to retain the natural moisture, but in excess, STP promotes the absorption of water into the scallop. This can increase the weight by as much as 25% and makes for a wet gummy scallop. The STP-treated scallops take on a white, opaque appearance and have a bitter chemical flavor. Look for scallops labeled "chemical free."

4 ounces sea scallops = 100 calories, <1g fat, 0g sat fat, 0g mono fat, 19g protein, 3g carbohydrates, 182mg sodium, 37mg cholesterol


Sauteed Scallops

Servings = 2 | Serving size =6 ounces scallops with sauce

Cooking Time = 30 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8, 9, 10.

This recipe makes good leftovers, served cold in sandwiches or salads.

Serve with Plain Mashed Potatoes or Jasmine Rice or Plain Mashed Potatoes - Low Sodium Version or Jasmine Rice - Low Sodium Version


Serve with Parmesan Squash. or Green Beans with Red Onion or Creamed Peas or Parmesan Zucchini

spray olive oil
12 ounces sea scallops
1/16 tsp salt
fresh ground black pepper (to taste)
2 Tbsp white wine
1 Tbsp unsalted butter

Place a large skillet over medium high heat.

Spray the pan liberally with olive oil.

When the pan is hot add the scallops. The pan should be very hot but the oil not smoking.

Sprinkle the salt and pepper over the scallops.

Cook on the first side for about 4 minutes. Adjust the heat to keep the pan from being too hot.

When the scallops are lightly seared on one side turn.

Cook for another 4 to 5 minutes and remove the scallops to the warm plates.

Add the white wine to the pan, scraping the browned bits up from the bottom of the pan.

Add the butter and continue stirring as the butter melts, reducing the liquid by about 1/2. Serve with the sauce on top of the scallops.

Nutrition Facts

Serving size = 6 ounces scallops with sauce

Servings = 2


Amount Per Serving

Calories 235 Calories from Fat 74
  % Daily Value
Total Fat 8g 11%
    Saturated Fat 4g 16%
    Monounsaturated Fat 2g  
    Trans Fat 0g  
Cholesterol 71mg 23%
Sodium 347mg 15%
Total Carbohydrates 5g 1%
    Dietary Fiber 0g 0%
    Sugars 0g  
Protein 29g  
Vitamin A 4% Vitamin C 6%
Calcium 6% Iron 0%
Vitamin K 1 mcg Potassium 571 mg
Magnesium 98 mg