Seared Scallops with Lemony Farro and Arugula Salad

Dairy Free
Health score
21%
Seared Scallops with Lemony Farro and Arugula Salad
50 min.
4
471kcal

Suggestions


Indulge in a culinary delight with our Seared Scallops with Lemony Farro and Arugula Salad, a dish that perfectly balances elegance and simplicity. This dairy-free recipe is not only a feast for the eyes but also a wholesome option for lunch or dinner, making it ideal for any occasion. With a preparation time of just 50 minutes, you can impress your family and friends with a gourmet meal that feels like a restaurant experience right in your own kitchen.

The star of this dish, the sea scallops, are seared to perfection, creating a golden crust that locks in their natural sweetness. Paired with a refreshing salad of tender farro, peppery arugula, and a zesty lemon dressing, each bite is a harmonious blend of flavors and textures. The nutty farro adds a delightful chewiness, while the arugula brings a vibrant freshness that complements the richness of the scallops.

Whether you're looking to elevate your weeknight dinner or impress guests at a gathering, this recipe is sure to satisfy. With a caloric breakdown that includes a healthy balance of protein, fats, and carbohydrates, you can enjoy this dish guilt-free. Dive into this culinary adventure and savor the delightful combination of seared scallops and zesty farro salad that will leave your taste buds dancing!

Ingredients

  • ounces baby arugula washed and coarsely chopped
  • 0.3 teaspoon pepper black as needed freshly ground plus more
  • 1.5 cups farro 
  • medium garlic clove finely chopped
  • teaspoons kosher salt as needed plus more
  • tablespoons juice of lemon freshly squeezed
  • teaspoon lemon zest finely grated (from 1 medium lemon)
  • 0.3 cup olive oil 
  • pound scallops ( 16 medium)
  • 4.5 cups water 

Equipment

  • bowl
  • frying pan
  • paper towels
  • sauce pan
  • whisk
  • tongs

Directions

  1. Bring the water to a boil over high heat in a medium saucepan.
  2. Add the farro and 1 teaspoon of the salt, stir to combine, and return to a simmer. Reduce the heat to medium low and continue simmering, stirring occasionally, until the farro is tender, about 25 to 30 minutes.Meanwhile, place the remaining teaspoon of salt, lemon zest, lemon juice, garlic, and measured pepper in a large, nonreactive bowl and stir to combine. While whisking continuously, add 3 tablespoons of the oil in a slow, steady stream until it’s fully incorporated. Set the bowl aside at room temperature for at least 15 minutes.When the farro is ready, immediately drain it. Re-whisk the lemon-garlic dressing, add the warm farro and arugula, and stir to combine. Set aside while you cook the scallops.
  3. Remove the white opalescent tab (called the catch muscle) from the side of each scallop, pat them very dry with paper towels, and season both sides with salt and freshly ground black pepper.
  4. Heat the remaining tablespoon of oil in a large frying pan over high heat.
  5. Place the scallops in the pan and sear without disturbing until the bottoms are deep golden brown, about 3 to 4 minutes. Using tongs, flip the scallops (if they stick, wait until they naturally release before flipping) and sear the second side until the scallops are opaque in the center, about 1 to 2 minutes more.
  6. Transfer to a large plate.Stir the farro salad to recombine, then divide among 4 plates. Divide the scallops over the salad and serve immediately.

Nutrition Facts

Calories471kcal
Protein18.22%
Fat28.4%
Carbs53.38%

Properties

Glycemic Index
23.5
Glycemic Load
0.29
Inflammation Score
-7
Nutrition Score
21.360000009122%

Flavonoids

Eriodictyol
0.37mg
Hesperetin
1.09mg
Naringenin
0.1mg
Apigenin
0.01mg
Luteolin
0.02mg
Isorhamnetin
0.91mg
Kaempferol
7.42mg
Myricetin
0.03mg
Quercetin
1.74mg

Nutrients percent of daily need

Calories:471.33kcal
23.57%
Fat:15.1g
23.23%
Saturated Fat:2.22g
13.85%
Carbohydrates:63.85g
21.28%
Net Carbohydrates:51.67g
18.79%
Sugar:1.26g
1.4%
Cholesterol:27.22mg
9.07%
Sodium:1633.71mg
71.03%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:21.8g
43.6%
Selenium:43.09µg
61.55%
Manganese:1.12mg
56.2%
Phosphorus:558.71mg
55.87%
Fiber:12.18g
48.72%
Vitamin K:33.18µg
31.6%
Vitamin B12:1.6µg
26.65%
Magnesium:98mg
24.5%
Vitamin B3:4.34mg
21.68%
Copper:0.41mg
20.43%
Zinc:2.78mg
18.55%
Vitamin B6:0.32mg
15.83%
Potassium:537.5mg
15.36%
Iron:2.75mg
15.27%
Folate:57.65µg
14.41%
Vitamin E:2.07mg
13.77%
Vitamin B1:0.17mg
11.05%
Vitamin A:525.97IU
10.52%
Vitamin C:7.2mg
8.73%
Calcium:75.8mg
7.58%
Vitamin B2:0.12mg
7.31%
Vitamin B5:0.57mg
5.7%
Source:Chow