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Pan Seared Scallops | This Pan Seared Scallops recipe is a quick and healthy recipe and it includes a zucchini pasta side dish that makes it perfect for a weeknight dinner | A Sweet Pea Chef

Pan Seared Scallops

These easy pan-seared scallops are seared with very little oil and served over spiralized zucchini noodles, a great low carb pasta alternative.  So quick, simple, and delicious!  

Categories 30 Minute Meal, Clean, Dairy-Free, fish, Refined Flour Free
Difficulty Easy
Keyword pan seared scallops, scallop recipes, scallops recipe
Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Servings 2
Calories 326 kcal
Author Lacey Baier


  • 8 jumbo scallops, patted dry
  • 1/2 tsp sea salt
  • 1/2 tsp ground black pepper
  • 1 1/2 tbsp olive oil
  • 1/3 cup raw pine nuts
  • 3 garlic cloves, minced
  • 1/3 cup low sodium chicken broth
  • 2 zucchini, spiralized
  • 1 tbsp chopped parsley, for topping


  1. Heat a large skillet (I use a Cristel 11-inch Casteline Frying Pan) over high heat until hot enough to make drops of water dance across the surface.

  2. Add the olive oil and swirl to coat the pan.
  3. Dry off the scallops with a cloth and then lightly season each side of the scallops with sea salt and ground black pepper.
  4. One at a time, add the scallops to the hot pan. Take care not to overcrowd the scallops and place the scallops in the pan with at least 1-2 inches between them (so they don’t crowd and steam one another).
  5. Allow the scallops to cook for three minutes without touching them. After three minutes, the bottom should be browned nicely. Carefully, flip the scallops and cook for 2-3 minutes or until well-browned.
  6. Remove from heat and set aside.
  7. In the same pan, add the pine nuts and minced garlic and cook for 1 minute, stirring constantly.
  8. Once the pine nuts are golden and the garlic is fragrant, add chicken broth and deglaze the pan, scraping off any bits from the bottom of the pan.
  9. Add the zucchini noodles to the pan and toss, cooking for just 2-3 minutes, until slightly tender and heated through.
  10. Quickly remove from the pan and serve, topped with the pan-seared scallops and garnished with minced parsley.

Recipe Video

Nutrition Facts
Pan Seared Scallops
Amount Per Serving (1 meal)
Calories 326 Calories from Fat 243
% Daily Value*
Fat 27g42%
Saturated Fat 2g10%
Cholesterol 14mg5%
Sodium 844mg35%
Potassium 802mg23%
Carbohydrates 11g4%
Fiber 2g8%
Sugar 5g6%
Protein 13g26%
Vitamin A 390IU8%
Vitamin C 35.1mg43%
Calcium 31mg3%
Iron 2.2mg12%
* Percent Daily Values are based on a 2000 calorie diet.