These pan-seared scallops come together in just 20 minutes for a delicious, easy dinner. You'll want some whole-wheat angel hair pasta or polenta to sop up all the rich, briny sauce.

Breana Killeen
Source: EatingWell Magazine, May 2020


Ingredient Checklist


Instructions Checklist
  • Pat scallops dry. Heat oil in a large cast-iron skillet over medium-high heat. Add the scallops and cook, flipping once, until browned on both sides, about 5 minutes total. Transfer to a plate and tent with foil to keep warm.

  • Add tomatoes to the pan and cook, stirring once, until browned on one side and starting to burst, 2 to 3 minutes. Add wine and capers; cook, stirring and scraping up any browned bits, until the wine is reduced by half, about 1 minute. Remove from heat and stir in butter and pepper. Serve the sauce over the scallops, garnished with parsley, if desired.

Nutrition Facts

223.8 calories; protein 14.5g 29% DV; carbohydrates 7.1g 2% DV; exchange other carbs 0.5; dietary fiber 0.9g 4% DV; sugars 2g; fat 12.9g 20% DV; saturated fat 6g 30% DV; cholesterol 50.1mg 17% DV; vitamin a iu 813.5IU 16% DV; vitamin c 9mg 15% DV; folate 29.4mcg 7% DV; calcium 20.8mg 2% DV; iron 0.8mg 4% DV; magnesium 36.9mg 13% DV; potassium 412.4mg 12% DV; sodium 495mg 20% DV.