Seared Scallops & Roasted Brussels Sprouts

Summary of Lime Seared Scallops with Roasted Brussels Sprouts:
This article provides a recipe for a healthy meal that includes scallops coated in lime butter and roasted Brussels sprouts with pomegranate arils and mint as a side dish. The recipe is simple and takes less than 30 minutes to prepare. Scallops are a great source of protein and omega-3 fatty acids, while Brussels sprouts are nutrient-dense and provide fiber. The nutritional analysis shows that the dish is relatively low in calories and carbohydrates but high in protein and fiber.

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Scallops are undeniably delicious, and they are the perfect protein option to choose when you’re pressed for time. They cook quickly and mix-and-match perfectly with a variety of flavors and side dishes to make a healthy and satisfying meal. This recipe adds some complexity and boldness to the traditional scallop dish, coating the scallops in a simple and super-flavorful lime butter. While still being easy enough for everyday cooking, the dish is loaded with essential nutrients, including omega-3 fatty acids, selenium, zinc, and copper.

The roasted Brussels sprouts with pomegranate arils and mint, added as a side dish, make the meal even more colorful and nutrient-dense. This vibrant and delicious meal in one checkmarks all boxes, making it ideal for families and individuals searching for a healthy and tasty meal to make in a rush.

I tried this recipe myself and was impressed by how a few simple, inexpensive ingredients can come together to make a restaurant-worthy meal. Without further ado, let’s dive into the ingredients and recipe for this delightful nutritional treat. 

Ingredients:

Brussels Sprouts

• 12 large Brussels sprouts
• 1 medium shallot
• 1 tablespoon ghee or coconut oil, melted
• ¼ teaspoon sea salt
• ⅛ teaspoon fresh ground black pepper
• 1 tablespoon balsamic vinegar

Scallops

• 8 scallops
• ¼ teaspoon sea salt
• ⅛ teaspoon fresh ground black pepper
• 1 tablespoon ghee
• 1 lime, zested and juiced

Garnish

• 2 tablespoons pomegranate arils
• 6 fresh mint leaves, torn

Method:

1. Preheat the oven to 375°F and line a baking sheet with parchment paper.

2. Trim and thinly slice the Brussels sprouts along with the shallot. Combine both in a mixing bowl, then toss with the ghee, salt, and black pepper. Transfer onto the baking sheet and into the oven. Roast for 15 minutes.

3. After 15 minutes, drizzle the balsamic vinegar over the Brussels sprouts and roast for another 5 minutes. Remove from the oven when done.

4. While the Brussels sprouts are roasting for the final 5 minutes begin with the scallops. Pat the scallops dry and season with salt and pepper.

5. Heat the ghee in a large frying pan over medium-high heat. Once hot, add the scallops and sear for 3 minutes, then flip and sear for 1 minute until golden brown on both sides. Remove the pan from the heat and transfer the scallops immediately to a plate. Reserve the ghee for the next step.

6. To make the lime butter, return the pan to medium heat. Add the lime juice and zest and deglaze the pan for 1 minute.

7. After deglazing, add the scallops back into the pan to reheat and coat in the lime butter. This process should be brief to avoid over-cooking the scallops.

8. Serve the scallops and lime butter over the plated roasted Brussels sprouts. Top with pomegranate arils and mint leaves as garnish. Enjoy while warm!

Nutritional analysis per serving: Calories: 296, Total Fat: 14g, Saturated Fat: 8g, Cholesterol: 68mg, Sodium: 778mg, Carbohydrates: 22g, Fiber: 6g, Sugars: 7g, Protein: 24g, Net Carbs: 16g

This recipe seems simple, but it packs a flavorful punch. A little bit of planning, a sprinkle of dietary knowledge, and a willingness to experiment were all it took. If someone told me five years ago that I would be preparing ethically-sourced scallops coated in lime butter and paired with roasted Brussels sprouts with pomegranate arils and mint, I would have been skeptical. But then, life has a way of challenging our perceptions and opening our taste buds to new adventures, doesn’t it?

Brussels sprouts are a known superfood, an excellent source of Vitamin C and Vitamin K, and all sorts of other immune-boosting benefits. They can, however, be challenging to cook, and many people refuse to give them a chance. If you’re one of those people, I urge you to try this recipe, which we’ve broken down into straightforward steps that even beginners can confidently tackle.

The scallops are the star of the show here, though. These sustainable and ethical shellfish are protein powerhouses, full of valuable nutrients like omega-3 fatty acids, selenium, zinc, and copper. The tangy and zesty lime butter infuses the delicate scallops with a burst of flavor and texture that will leave you speechless.

The last touch is the garnish of pomegranate arils and mint, elevating the dish’s overall aesthetics while adding a bit of crunch, taste, and sophistication. A balanced scale of flavors, textures, and nutrients all work together to make one epic dish.

But don’t just take our word for it – give this scallop recipe a try and see what you think. We hope you’ll be pleasantly surprised by this easy-to-make, nutrient-rich, and delicious meal, and that it will leave you feeling satisfied, healthy, and refreshed.

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