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Seared Scallops Recipe

Ingredients

0.6lb fresh sea scallops

3 Tbsp coconut oil

Pinch of sea salt and fresh pepper

Optional: fresh lime

How to cook

01

Rinse scallops with cold water and pat dry with a paper towel. If any scallops have a side muscle attached, simply remove it.

02

Remove all excess moisture from scallops by lining a cooking tray with paper towels, placing scallops on tray, covering with a second towel, and gently pressing down. Let them to sit for 10 minutes at room temperature while the towels absorb excess moisture.

03

Season scallops with salt and pepper on both sides.

04

Heat pan on medium-high heat. Add 2 Tbsp coconut oil and let heat until you start to see a little smoke, ~ 1 minute.

05

Place scallops, large side down (if working with sea scallops) into the skillet leaving room in between each one. In order to ensure a nice sear, don’t overcrowd. Sear for ~ 2 minutes. Do not move until ready to flip.

06

Flip scallops in the order you placed them in the pan, add 1 Tbsp of coconut oil and sear for another 1.5-2 minutes, basting scallops with coconut oil as they cook. To baste, carefully spoon excess coconut oil in pan and pour over top scallops.

07

Spoon finished scallops onto a paper towel lined plate. Squeeze fresh lime juice overtop before serving. Enjoy!

Tips & tricks

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Health perks: rich in omega-3 fatty acids and high in magnesium, scallops are bursting with nutrition.

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To get the perfect, golden brown crust: 1) make sure pan is piping hot, 2) do not move the scallops while they are cooking ie. when the crust is forming, and 3) remove all excess moisture prior to cooking. Why? Excess moisture steams food as it cooks and prevents the delicious, seared crust from forming. For this reason, when possible, purchase ‘dry scallops’ — instead of ‘wet scallops,’ — as these do not have liquid added to them.

*

For ease and convenience: use previously-frozen scallops. In order to ensure scallops caramelize, be sure to thaw completely and spend extra time patting dry prior to cooking.

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Bay scallops: for bay scallops (the smaller guys), sear time is 1 minute on either side (instead of 2 minutes).

We love to see your delicacies! Tag us on Instagram (@diatahealth) or Facebook (@diatamedicalweightloss).

Phase 1 & Phase 2

approved

Great for entertaining

and dinner parties

Easy to prepare

with less than 5 ingredients

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