Scallops & Spring Vegetables with Olive-Caper Pan Sauce

This quick-cooking scallop dish can be on the table in just 20 minutes. Packed with vegetables, protein and a flavorful sauce, it makes a great weeknight main for two. Petite carrots are harvested before they reach full maturity, making them thin and quick cooking. Snatch some up from the farmers' market early in the season.

Scallops & Spring Vegetables with Olive-Caper Pan Sauce
Photo: Jason Donnelly
Active Time:
20 mins
Total Time:
20 mins


  • 2 tablespoons extra-virgin olive oil, divided

  • 8 ounces dry sea scallops, tough side muscle removed

  • Pinch of ground pepper

  • 8 ounces asparagus (1/2 bunch), trimmed

  • 6 ounces petite carrots, trimmed or baby carrots, halved lengthwise

  • 1 medium shallot, minced

  • 5 pitted Castelvetrano olives, coarsely chopped

  • 1 tablespoon capers, rinsed and chopped

  • 1 clove garlic, minced

  • ¼ cup dry white wine

  • 1 tablespoon butter

  • Chopped fresh parsley for garnish


  1. Heat 1 tablespoon oil in a medium nonstick skillet over medium-high heat. Pat scallops dry and sprinkle with pepper. Add the scallops to the pan and cook, flipping once, until browned and just cooked through, 1 1/2 to 2 minutes per side. Transfer to a plate.

  2. Add the remaining 1 tablespoon oil, asparagus and carrots to the pan and cook, stirring frequently, until tender-crisp, 2 to 3 minutes. Add shallot, olives, capers and garlic and cook until fragrant, about 1 minute. Add wine and cook for 1 minute. Remove from heat and add butter; stir until melted. Serve with the scallops, sprinkled with parsley, if desired.

Nutrition Facts (per serving)

384 Calories
22g Fat
24g Carbs
18g Protein
Nutrition Facts
Servings Per Recipe 2
Serving Size 3 oz. scallops & 1 cup vegetables
Calories 384
% Daily Value *
Total Carbohydrate 24g 9%
Dietary Fiber 6g 21%
Total Sugars 9g
Protein 18g 36%
Total Fat 22g 28%
Saturated Fat 6g 30%
Cholesterol 42mg 14%
Vitamin A 13692IU 274%
Sodium 750mg 33%
Potassium 856mg 18%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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