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The best part of living where I do is being surrounded by pristine waterways, and having friends who send you a message saying “Got scallops for you, will drop them off on my way home”. These beautiful fresh, fat and juicy scallops were begging to be treated with a bit of love.
I find that searing scallops brings out the natural sweetness and when you toss them in this silky, tangy sauce it takes them to a whole other level of yummy.
Serve with a big, fresh salad and you’ve got the perfect fast keto-friendly dinner. Enjoy!
Hands-on Overall
Nutritional values (per serving)
Net carbs5.3 grams
Protein15.9 grams
Fat22.7 grams
Calories289 kcal
Calories from carbs 7%, protein 22%, fat 71%
Total carbs5.7 gramsFiber0.4 gramsSugars0.4 gramsSaturated fat8.9 gramsSodium787 mg(34% RDA)Magnesium32 mg(8% RDA)Potassium324 mg(16% EMR)
Ingredients (makes 4 servings)
- 500 g fresh scallops, trimmed (1.1 lb)
- 3 tbsp extra virgin olive oil (45 ml)
- 4 tbsp butter or ghee (57 g/ 2 oz)
- 1 clove garlic, minced
- salt and pepper, to taste
- 1/3 cup chicken broth (80 ml)
- juice and zest 1 lemon
- 4 tbsp fresh chopped parsley
- 1 tbsp fresh chopped chives
Instructions
- Place the olive oil into a frying pan and heat over a high heat.
- Turn heat back slightly and place scallops into pan, careful not to overcrowd them, cook them in batches if you need to. Cook for 3 minutes on each side without moving them around.
Note: You can use frozen scallops, just make sure that they’re completely defrosted before you cook them.
- Remove from pan and sit aside.
- Add 3 Tablespoons of the butter into the pan, add finely chopped garlic and cook until softened. Add chicken broth and cook until reduced and thickened slightly.
- Add remaining 1 Tablespoon of butter, lemon juice and zest and chopped herbs and mix through.
- Return scallops to pan and warm through. Store in the refrigerator, covered, for up to 2 days.
Ingredient nutritional breakdown (per serving)
| Net carbs | Protein | Fat | Calories |
|---|
| Scallops, raw |
| 4 g | 15.1 g | 0.6 g | 86 kcal |
| Olive oil, extra virgin |
| 0 g | 0 g | 10.1 g | 90 kcal |
| Butter, unsalted, grass-fed |
| 0 g | 0.1 g | 11.5 g | 102 kcal |
| Garlic, fresh |
| 0.2 g | 0 g | 0 g | 1 kcal |
| Salt, sea salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Pepper, black, spices |
| 0.1 g | 0 g | 0 g | 0 kcal |
| Chicken stock (broth), chicken only, homemade |
| 0 g | 0.4 g | 0.4 g | 5 kcal |
| Lemon juice, fresh |
| 0.8 g | 0 g | 0 g | 3 kcal |
| Lemon zest (peel), fresh |
| 0.1 g | 0 g | 0 g | 1 kcal |
| Parsley, fresh (spices) |
| 0.1 g | 0.1 g | 0 g | 1 kcal |
| Chives, fresh |
| 0 g | 0 g | 0 g | 0 kcal |
| Total per serving |
| 5.3 g | 15.9 g | 22.7 g | 289 kcal |
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