Leena Watts
Scallops are a delicious and healthy addition to the Mediterranean diet. They can be prepared in a variety of ways, including pan-seared, sautéed, or broiled, and are often served with Mediterranean vegetables, pasta, rice, or salad. Scallops are a good source of protein and are appropriate for those following a pescatarian diet. They can be purchased fresh or frozen and can be paired with ingredients such as tomatoes, garlic, lemon, and olive oil to create a true Mediterranean flavour profile.
| Characteristics | Values |
|---|---|
| Diet type | Mediterranean, meatless, pescatarian, gluten-free, dairy-free, protein-rich |
| Ingredients | Scallops, tomatoes, garlic, lemon, olive oil, oregano, cumin, paprika, parsley, thyme, basil, bell peppers, capers, zucchini, red onion, smoked paprika, Dijon mustard, honey, dill, feta cheese, spinach, fennel, scallions |
| Recipe | Pan-seared, sautéed, seared, broiled, baked |
| Seasoning | Salt, pepper, red pepper flakes |
| Accompaniments | Bread, pasta, ravioli, mashed potatoes, roasted green vegetables, Greek lemon rice, Lebanese rice, orzo, linguine, spaghetti, fettuccine, focaccia, ciabatta, French baguette |
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What You'll Learn
Scallops are part of the Mediterranean diet
Scallops are indeed part of the Mediterranean diet, and there are several recipes for scallop dishes inspired by the region.
One such recipe is for Mediterranean scallops with tomatoes, capers, and lemon garlic. This dish is cooked in a pan with olive oil, garlic, lemon, and seasonings, and is served with pasta, ravioli, mashed potatoes, or roasted vegetables. Another recipe is for Greek scallops and spinach with oil and lemon sauce, which is a riff on a classic Greek topping for seafood called "ladolemono". To make this sauce, you puree oil, lemon juice, feta, and honey in a food processor and season with salt and pepper. The scallops are then seared in a pan with garlic, scallions, and fennel.
Other recipes include Mediterranean Greek orzo salad with seared scallops, sautéed scallops with Mediterranean vegetables and lemon herb sauce, and Mediterranean scallops served with crusty bread or French baguette slices.
The Mediterranean diet is based on the traditional foods eaten in countries such as Italy and Greece, and it is known for being healthy and delicious. Scallops are a great addition to this diet as they are a good source of protein and can be prepared in a variety of tasty ways.
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Pan-seared scallops with tomatoes, garlic, and capers
To make this dish, you will need scallops, cherry tomatoes, olive oil, garlic, lemon, capers, and seasonings. You can also add some white wine, Parmesan cheese, and fresh herbs like oregano, thyme, or basil for extra flavour.
If you are using frozen scallops, make sure to thaw them completely and blot each scallop with paper towels to remove any extra water. Bring the scallops to room temperature before cooking by letting them rest on a plate for about 30 minutes.
To cook the scallops, heat up a large skillet on high heat and add two tablespoons of cooking oil. Make sure the oil is hot enough by checking if it shimmers without smoking. Season the scallops with salt and pepper, then add them to the pan, making sure they are spaced out and not overcrowded. Sear the scallops for about 3 minutes on each side until they are golden brown.
For the sauce, cook the cherry tomatoes with olive oil, garlic, lemon, capers, and seasonings. You can add a splash of white wine to the sauce and reduce it for extra flavour. Combine the seared scallops with the sauce and serve immediately.
This dish can be served as a main course or an appetizer. It goes well with crusty Italian bread, pasta, ravioli, mashed potatoes, roasted asparagus, or green vegetables.
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Greek scallops with spinach and lemon sauce
Scallops are indeed a part of the Mediterranean diet. A quick and easy recipe for a Mediterranean meal is pan-seared scallops with tomatoes, garlic, and capers. This meal can be made in just 30 minutes with one pan and showcases the staples of Mediterranean cuisine: lemon, garlic, olive oil, tomatoes, capers, and seafood.
Ingredients:
- Scallops
- Spinach
- Oil
- Lemon juice
- Feta
- Honey
- Salt and pepper
- Fennel
- Scallions
- Garlic
- Water
Instructions:
First, prepare the sauce by pureeing oil, lemon juice, feta, and honey in a mini food processor. Season with salt and pepper to taste. Next, sweat chopped fennel, scallions, and garlic in a sauté pan with 2 tablespoons of oil over medium-low heat, covered, for about 15 minutes until the fennel softens. Transfer the mixture to a bowl and set aside.
Add 2 tablespoons of water to the same pan over medium-high heat, then add the spinach in two batches, seasoning each batch with salt and pepper. Toss with tongs until wilted, then transfer to the bowl with the fennel mixture. Repeat with the remaining spinach, then stir everything together and cover to keep warm.
Finally, wipe out the pan and return it to the stove over medium-high heat. Add the scallops and cook until they are browned on the outside and soft and delicate on the inside. Plate the spinach mixture onto four plates, topping each with three scallops and a drizzle of the prepared sauce.
This Greek-inspired dish is a delicious way to incorporate scallops into your Mediterranean diet. Enjoy!
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Scallops with Mediterranean vegetables and lemon herb sauce
Scallops are indeed a part of the Mediterranean diet, which is based on the traditional foods eaten in countries such as Italy and Greece. This recipe for scallops with Mediterranean vegetables and lemon herb sauce is a delightful fusion of flavours that captures the essence of coastal cuisine.
Ingredients:
For the scallops:
- 1 pound of scallops (patted dry)
- 1-2 tablespoons olive oil
- 1/4 teaspoon sea salt
- 1/4 teaspoon black pepper
For the vegetables:
- 1 zucchini, diced
- 1 yellow bell pepper, diced
- 1 cup cherry tomatoes, halved
- 1/4 cup red onion, finely chopped
- 1-2 tablespoons olive oil
- 1 clove garlic, minced
- 1/2 teaspoon dried oregano
- 1/2 teaspoon smoked paprika (optional)
For the lemon herb sauce:
- 2 tablespoons olive oil
- Juice of 1 lemon
- 1 teaspoon Dijon mustard
- 1 teaspoon honey (optional for balance)
- 2 tablespoons fresh parsley, chopped
- 1 tablespoon fresh dill or basil, chopped
- Salt and pepper to taste
Method:
First, prepare the scallops by heating the olive oil in a large skillet on high heat. Add the scallops, ensuring they are spaced out and not overcrowded, and sear for about 2-3 minutes on each side until golden brown. Remove the scallops from the skillet and set aside.
Next, prepare the vegetables by heating the olive oil in the same skillet over medium heat. Add the garlic and sauté for a minute, then add the zucchini, bell pepper, cherry tomatoes, and red onion. Cook until the vegetables are tender, about 5-7 minutes. Season the vegetables with oregano, smoked paprika (if using), salt, and pepper.
To make the lemon herb sauce, return the skillet to medium heat and add the olive oil, lemon juice, Dijon mustard, honey (if using), and chopped herbs. Cook for about 1-2 minutes, scraping the bottom of the pan to release any browned bits.
Finally, assemble the dish by plating the sautéed vegetables and topping them with the seared scallops. Drizzle the lemon herb sauce over everything and garnish with additional fresh herbs if desired. Serve immediately.
This recipe is a quick and easy way to bring the flavours of the Mediterranean to your table, and it can be enjoyed as a main course or a fancy appetizer. It is also naturally low in carbs and high in protein, making it a perfect addition to a healthy Mediterranean diet.
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Scallops can be frozen or fresh
Scallops are a popular type of mollusk that is enjoyed in cuisines all over the world due to their versatility and mild sweet flavor. They are high in protein and contain important minerals such as magnesium, phosphorus, and potassium.
Scallops can be purchased fresh or frozen. When buying fresh scallops, look for those that are firm, moist, and retain their shape. They should be a creamy beige to light pink color and should not have a fishy, sour, or sulfur-like smell. Fresh scallops should be wrapped in paper and stored in the refrigerator, where they will stay fresh for up to two days.
Frozen scallops are a great alternative and can be just as tasty as fresh scallops. When purchasing frozen scallops, look for those that are uniform in color, ideally a pearly white hue, and avoid those that are discolored, mushy, or covered in ice crystals. Frozen scallops should be stored in the coldest part of the freezer and will maintain their best quality for about 3 to 6 months.
When cooking with frozen scallops, it is important to properly thaw them before use. This can be done by removing the scallops from the freezer and allowing them to thaw in the refrigerator overnight. Once thawed, bring the scallops to room temperature by letting them rest on a plate on the counter for about 30 minutes before cooking. It is also important to blot each scallop with paper towels to remove any excess water.
Whether using fresh or frozen scallops, there are various cooking methods that can be employed. Scallops can be baked, grilled, sautéed, broiled, or pan-seared. When cooking in a pan, it is important to resist the urge to flip them early and wait until you see visible browning around the edges. Scallops are done when they feel slightly firm but still springy when pressed lightly.
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Frequently asked questions
The Mediterranean diet is based on the traditional foods eaten in countries such as Italy and Greece.
Yes, scallops are part of the Mediterranean diet. They are often served with Mediterranean vegetables and a lemon herb sauce, or with tomatoes, capers, and lemon garlic.
First, pat the scallops dry and season them with salt and pepper. Then, heat some olive oil in a skillet over medium-high heat and sear the scallops for around 3 minutes on each side. Serve with vegetables and sauce, or with tomatoes, capers, and lemon.
