French 15 min

Pan-Seared Scallops with Pea Puree

Name: Pan-Seared Scallops with Pea Puree
Total time: 15 min
Yield: 2 servings
Cuisine: French
Ingredients: 12 large dry sea scallops; 2 tablespoons vegetable oil; 2 tablespoons cold butter; 2 cloves garlic, crushed; 3 fresh thyme sprigs; For pea puree: 2 cups frozen peas, 2 tablespoons butter, 2 tablespoons heavy cream, salt and white pepper; Lemon juice for finishing; Microgreens for garnish

seafoodhealthyhigh-proteingluten-free

Ingredientsfor 2

380

Cal

38g

Protein

18g

Carbs

18g

Fat

112 large dry sea scallops
22 tablespoons vegetable oil
32 tablespoons cold butter
42 cloves garlic, crushed
53 fresh thyme sprigs
6For pea puree: 2 cups frozen peas, 2 tablespoons butter, 2 tablespoons heavy cream, salt and white pepper
7Lemon juice for finishing
8Microgreens for garnish

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Instructions

1
Make pea puree: cook frozen peas in boiling salted water 2 minutes. Drain and blend immediately with butter, heavy cream, salt, and white pepper until completely smooth. Pass through a fine mesh strainer for silky texture. Keep warm.
2
The critical step: pat scallops bone dry with paper towels. Remove the small tough side muscle if present. Season lightly with salt and pepper. Any moisture on the scallops will cause steaming instead of searing — they must be perfectly dry.
3
Heat vegetable oil in a cast-iron skillet over high heat until smoking. Add scallops with tongs, leaving space between each. Sear undisturbed for exactly 90 seconds until a deep mahogany crust forms. Flip, add cold butter, garlic, and thyme. Baste the scallops continuously with the foaming butter for 60 seconds. Internal temp should be 130°F — they should be barely cooked through.
4
Swipe a spoonful of pea puree across each plate. Place scallops on top. Squeeze fresh lemon juice over the scallops. Garnish with microgreens. Speed matters — serve immediately before the sear softens.