Mediterranean Scallops
Juicy scallops are paired with a vibrant Mediterranean vegetable medley, featuring peppers, tomatoes, olives, and capers, perfect for a quick, flavorful seafood dish that impresses.
Ingredients
Instructions
- Cut the red pepper into julienne strips.
- In hot olive oil, cook the chopped garlic briefly.
- Add the red pepper, plum tomatoes, green olives, capers, and thyme to the pan.
- Cook for 5 minutes until vegetables are tender.
- Melt the butter in a separate pan; add the scallops and cook for about 3 minutes until just done.
- Sprinkle lemon juice and chopped basil or parsley over the scallops and stir briefly.
- Spoon the tomato and vegetable mixture onto heated plates and place the cooked scallops over the top.
Tips & Substitutions
For a richer flavor, consider adding a splash of white wine while cooking the vegetables. If you don't have scallops, shrimp or firm fish like cod can be excellent substitutes. Fresh herbs like dill or oregano can also enhance the dish if basil or parsley is unavailable. Always ensure scallops are dry before searing to achieve a nice crust.
Serving Suggestions
Serve the scallops over the vegetable mixture for a colorful plate. This dish pairs beautifully with a side of garlic bread or a light salad. For a complete meal, consider serving it alongside Lemon-Garlic Shrimp Kabobs or a Mediterranean-style quinoa salad. A glass of white wine can complement the flavors nicely.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to two days. To reheat, gently warm the scallops in a skillet over low heat to avoid overcooking. The vegetable mixture can be reheated in a microwave or on the stove. Avoid freezing, as it can alter the texture of the scallops.
Nutrition & Diet Analysis (per serving)
Each serving of Mediterranean Scallops contains roughly 1790 calories, with 8g protein, 20g carbohydrates, and 189g fat. It is an excellent source of vitamin C (271% of the Daily Value), vitamin A (75% of the Daily Value), and iron (47% of the Daily Value), and a good source of potassium and protein. It also contributes 8g of dietary fiber toward your daily target.
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use frozen scallops for this recipe?
Yes, frozen scallops can be used, but ensure they are completely thawed and patted dry before cooking. This will help achieve a good sear without steaming them. If using frozen, plan for extra time to thaw, ideally overnight in the refrigerator.
What can I substitute for capers?
If you don't have capers, chopped green olives or pickles can be used as a substitute, though the flavor will differ slightly. For a similar briny taste, try using a splash of lemon juice or a bit of vinegar in the vegetable mixture.
How do I know when the scallops are done cooking?
Scallops should be opaque and firm to the touch when done, usually taking about 3 minutes per side on high heat. Overcooking will make them rubbery, so keep a close eye. They should have a golden crust while remaining tender inside.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).