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Buttery scallops are balanced by sweet peas in this company-worthy dish. All you need is one pan, a handful of ingredients, and 25 minutes to pull it off.

Scallops are a great source of magnesium and potassium, which are both important for heart and brain health. They also promote blood vessel relaxation; help control blood pressure and enable better blood circulation. A 3-ounce portion of scallops is only 75 calories, has around 15 grams of protein, and less than a gram of fat.

Prep: 15 mins

Serving: 2


  • 6 large sea scallops (preferably dry-packed), side muscle removed

  • Kosher salt and freshly ground black pepper

  • 2 cups shelled fresh peas or frozen peas

  • 1 teaspoon fresh lemon juice

  • 1 tablespoon olive oil

  • 3 tablespoons cilantro chopped


  • Step 1: Place scallops on a paper towel-lined plate and pat very dry with additional paper towels. Season both sides with 1/4 tsp. salt and 1/4 tsp. pepper.

  • Step 2: Bring 1 cup of water to a boil, covered, in a small pot. Add peas and 1/2 tsp. salt; cook until peas are bright green and tender, about 2 minutes for fresh and 4 minutes for frozen. Drain through a strainer set over a bowl, reserve cooking liquid.

  • Step 3: Purée lemon juice, 1/8 tsp. salt, 1/8 tsp. pepper, 1 1/2 cups peas, and 1/2 cup reserved pea cooking liquid in a blender. Add oil and pureé until smooth. Divide pea purée among 2 plates.

  • Step 4: Heat skillet with avocado oil over high, sear scallops until a golden-brown crust has formed and scallop releases from skillet, about 3 minutes per side. Top pea purée with scallops and remaining 1/2 cup pea, then sprinkle with cilantro.


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