Seared Scallops with Minted Pea Puree

Seared Scallops with Minted Pea Puree

4.7 of 5 (13)
member ratings
Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 172.2
  • Total Fat: 1.4 g
  • Cholesterol: 35.0 mg
  • Sodium: 294.8 mg
  • Total Carbs: 16.2 g
  • Dietary Fiber: 4.0 g
  • Protein: 21.8 g

View full nutritional breakdown of Seared Scallops with Minted Pea Puree calories by ingredient


Not only is this dish pretty on the plate, it's quick and easy to make.
Not only is this dish pretty on the plate, it's quick and easy to make.

Number of Servings: 4


    1 12-ounce bag frozen peas, about 2 cups
    1 garlic clove, sliced in half
    1 1/2 cups vegetable stock, no salt added
    1/3 bunch flat-leaf parsley, leaves only, about 3/4 cup
    1 tablespoon lemon juice
    4 mint leaves

    1/2 teaspoon Chef Meg's Lower Sodium Seasoning Blend
    1/2 pound sea scallops, rinsed and patted dry*

    *You could use bay scallops in this recipe (as we did in the photo), but they are much smaller and thereby harder to sear.


Don't overcrowd the pan or your scallops will simmer rather than sear, which means you won't get that crispy brown exterior. Depending on your pan, you may need to cook in two batches.

Why are some scallops so bright and white and others yellow? Purveyors often soak scallops in a solution of sodium tripolyphosphate to brighten their color and extend shelf life. Unfortunately, this can make the scallops rubbery and lose some of their natural nutty flavor. As a consumer, be aware of the difference. You will find both dry scallops not soaked in the solution and wet, which have been brined in the salt solution. If you pick up the brined variety, give them a rinse before cooking.


Place the peas, garlic, and stock in a medium size saucepan over high heat. Bring to a boil and cook for two minutes. Remove from heat and add the parsley, lemon juice and mint. Puree in a blender or using an immersion blender.

While peas are cooking, prepare the scallops. Pat the scallops on both sides dry with a paper or lint-free cotton towel. Sprinkle seasoning blend over each scallop. Spray each scallop with a generous layer of nonstick cooking spray.

Heat a sauté pan or cast-iron skillet over high heat. When the pan is piping hot, add the scallops. Do not move them once you put them in the pan. Cook for two minutes on each side, spraying the top side with nonstick cooking spray before you flip them.

Serve warm. Pour a 1/4 cup of pea puree into a soup plate or dish and top with 3 seared scallops.

Serve with couscous or brown rice.

Serving Size: makes 4 servings, 1/4 cup puree with 3 scallops per serving

Member Ratings For This Recipe

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    6 of 6 people found this review helpful
    Yay! A LOW-CARB recipe! I made it even lower by subbing 1 c chopped broccoli for 1 c peas. This was EASY to make, EASY to clean up after, looks special, and tastes great. That meets ALL my criteria for highest marks!
    It is a wonderful dish for spring and summer.
    - 5/15/12

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    3 of 3 people found this review helpful
    This is such a great, easy recipe! I had a ton of leftover pea sauce which I plan to serve over gnocchi tonight for dinner! YUMM!! - 7/10/12

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    Very Good
    1 of 1 people found this review helpful
    DO NOT understand why people even comment on this, or any, thread that have NOT tried the recipe. What is that supposed to tell us? That you THINK you MIGHT like it? :(
    This is a mighty fine recipe. The sauce sounded horrible to me but I made it anyway and it was delightful. Definitely a 'keeper'.
    - 2/23/13

  • no profile photo

    1 of 4 people found this review helpful
    I luv this recipe, it sounds just perfect. - 1/10/13

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    Very Good
    1 of 2 people found this review helpful
    Thank you! Minted peas and scallops are two of my favourite foods and this is TOO good not to be bad for you! :) - 6/23/12