Pan-Roasted Scallops With Sesame Sauce

Gluten Free
Dairy Free
Health score
6%
Pan-Roasted Scallops With Sesame Sauce
8 min.
4
197kcal

Suggestions


Are you ready to impress your family and friends with a dish that’s not only delicious but also quick to prepare? Look no further than these Pan-Roasted Scallops with Sesame Sauce! In just 8 minutes, you can create a stunning main course that’s perfect for lunch or dinner. This recipe is not only gluten-free and dairy-free, making it suitable for various dietary needs, but it also packs a flavorful punch with a delightful sesame sauce that will have everyone coming back for seconds.

Imagine perfectly seared sea scallops, golden brown on the outside and tender on the inside, drizzled with a rich, savory sauce that combines the umami of low-sodium soy sauce with the brightness of rice vinegar and a hint of sweetness from sugar. The addition of garlic and crushed red pepper adds a subtle kick, while the green onions provide a fresh garnish that elevates the dish visually and flavor-wise.

With only 197 calories per serving, this dish is a guilt-free indulgence that doesn’t compromise on taste. Whether you’re hosting a dinner party or simply treating yourself to a gourmet meal at home, these Pan-Roasted Scallops with Sesame Sauce are sure to delight your taste buds and leave a lasting impression. Get ready to savor every bite!

Ingredients

  • 0.1 teaspoon pepper black
  • teaspoon canola oil 
  • 0.5 teaspoon cornstarch 
  • 0.1 teaspoon pepper red crushed
  • teaspoon garlic clove minced
  •  spring onion sliced (white and green sections reserved separately)
  • tablespoons soy sauce low-sodium
  • tablespoon rice vinegar 
  • 1.8 pounds scallops 
  • tablespoon sesame oil 
  • teaspoons sugar 

Equipment

  • frying pan
  • whisk
  • mixing bowl
  • aluminum foil
  • tongs

Directions

  1. Remove scallops from the refrigerator, and bring them to room temperature (about 10 minutes). In a small mixing bowl, add the white onion pieces and the next 7 ingredients (through crushed red pepper); stir with a whisk to combine, and set aside.
  2. Warm the canola oil in a large nonstick skillet over medium heat. When hot, add the scallops; sprinkle scallops with the black pepper. Cook scallops about 3 minutes on 1 side until golden brown. Using tongs, flip the scallops and cook 2-3 more minutes or until browned.
  3. Transfer scallops to a plate, and cover with foil. Keep the skillet on the heat.
  4. Whisk the sauce again, and add it to the pan. Cook until the sauce boils and thickens slightly (about 45 seconds); then remove the pan from heat. Divide scallops among 4 plates, drizzle some of the hot sesame sauce over each portion, and garnish with a sprinkle of green onion pieces.

Nutrition Facts

Calories197kcal
Protein51.91%
Fat26.06%
Carbs22.03%

Properties

Glycemic Index
53.52
Glycemic Load
2.22
Inflammation Score
-3
Nutrition Score
10.88521738156%

Flavonoids

Kaempferol
0.04mg
Myricetin
0.01mg
Quercetin
0.33mg

Nutrients percent of daily need

Calories:196.9kcal
9.85%
Fat:5.53g
8.5%
Saturated Fat:0.83g
5.2%
Carbohydrates:10.52g
3.51%
Net Carbohydrates:10.33g
3.75%
Sugar:3.12g
3.46%
Cholesterol:47.63mg
15.88%
Sodium:1067.69mg
46.42%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:24.77g
49.55%
Phosphorus:678.83mg
67.88%
Vitamin B12:2.8µg
46.63%
Selenium:25.63µg
36.61%
Potassium:448.46mg
12.81%
Zinc:1.89mg
12.62%
Magnesium:50.21mg
12.55%
Folate:37.24µg
9.31%
Vitamin B6:0.17mg
8.51%
Vitamin B3:1.52mg
7.58%
Vitamin K:7.58µg
7.22%
Iron:0.94mg
5.22%
Manganese:0.1mg
4.82%
Vitamin B5:0.46mg
4.6%
Vitamin B2:0.05mg
3.14%
Copper:0.06mg
2.82%
Vitamin E:0.3mg
1.99%
Calcium:18.58mg
1.86%
Vitamin B1:0.02mg
1.36%
Vitamin A:54.8IU
1.1%
Source:My Recipes