{"id":328,"date":"2026-03-18T20:14:45","date_gmt":"2026-03-18T20:14:45","guid":{"rendered":"https:\/\/mamaminimeals.com\/?p=328"},"modified":"2026-03-18T20:14:46","modified_gmt":"2026-03-18T20:14:46","slug":"high-protein-pan-seared-scallops-in-creamy-garlic-herb-sauce","status":"publish","type":"post","link":"https:\/\/mamaminimeals.com\/?p=328","title":{"rendered":"High-Protein Pan-Seared Scallops in Creamy Garlic Herb Sauce"},"content":{"rendered":"\n
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These Pan-Seared Scallops in Creamy Garlic Herb Sauce are a restaurant-quality dish made right at home. Perfectly golden scallops are paired with a rich yet balanced creamy sauce infused with garlic, herbs, and a hint of lemon.<\/p>\n\n\n\n

This quick and elegant recipe is ideal for high-protein meals, low-carb dinners, and special occasions, ready in just 25 minutes.<\/p>\n\n\n\n

Prep Time<\/strong><\/p>\n\n\n\n

10 minutes<\/p>\n\n\n\n

Cook Time<\/strong><\/p>\n\n\n\n

15 minutes<\/p>\n\n\n\n

Total Time<\/strong><\/p>\n\n\n\n

25 minutes<\/p>\n\n\n\n

Servings<\/strong><\/p>\n\n\n\n

2 servings<\/p>\n\n\n\n

Ingredients<\/strong><\/p>\n\n\n\n

For the Scallops<\/strong><\/p>\n\n\n\n

1 lb (450g) large sea scallops (about 10\u201312)<\/p>\n\n\n\n

Salt and freshly ground black pepper<\/p>\n\n\n\n

1 tablespoon olive oil or avocado oil<\/p>\n\n\n\n

1 tablespoon unsalted butter<\/p>\n\n\n\n

For the Creamy Garlic Herb Sauce<\/strong><\/p>\n\n\n\n

3 garlic cloves, minced<\/p>\n\n\n\n

1\/2 cup low-fat Greek yogurt or heavy cream (for a richer sauce)<\/p>\n\n\n\n

1\/4 cup chicken or vegetable broth<\/p>\n\n\n\n

1 teaspoon Dijon mustard (optional)<\/p>\n\n\n\n

2 tablespoons grated Parmesan cheese<\/p>\n\n\n\n

1 tablespoon fresh lemon juice<\/p>\n\n\n\n

1 tablespoon chopped fresh parsley<\/p>\n\n\n\n

1 teaspoon fresh thyme (or 1\/2 teaspoon dried)<\/p>\n\n\n\n

1 tablespoon fresh basil (optional)<\/p>\n\n\n\n

Salt and pepper to taste<\/p>\n\n\n\n

Instructions<\/strong><\/p>\n\n\n\n

1. Prepare the Scallops<\/strong><\/p>\n\n\n\n

Pat the scallops completely dry using paper towels (this ensures a perfect sear).<\/p>\n\n\n\n

Season both sides with salt and black pepper.<\/p>\n\n\n\n

2. Sear the Scallops<\/strong><\/p>\n\n\n\n

Heat olive oil and butter in a large skillet over medium-high heat until hot.<\/p>\n\n\n\n

Place scallops in a single layer without overcrowding.<\/p>\n\n\n\n

Cook for 1\u00bd\u20132 minutes per side until golden brown on the outside and opaque in the center.<\/p>\n\n\n\n

Remove from the pan and set aside.<\/p>\n\n\n\n

3. Make the Creamy Sauce<\/strong><\/p>\n\n\n\n

Reduce heat to medium.<\/p>\n\n\n\n

Add minced garlic and saut\u00e9 for about 30 seconds until fragrant.<\/p>\n\n\n\n

Pour in the broth and scrape up any browned bits from the pan.<\/p>\n\n\n\n

Stir in the Greek yogurt (or cream), Dijon mustard (if using), and Parmesan cheese.<\/p>\n\n\n\n

Let the sauce simmer gently for 2\u20133 minutes until slightly thickened.<\/p>\n\n\n\n

4. Finish the Dish<\/strong><\/p>\n\n\n\n

Add lemon juice and fresh herbs. Season with salt and pepper to taste.<\/p>\n\n\n\n

Return the scallops to the pan and cook for 1 minute to warm through.<\/p>\n\n\n\n

Spoon the sauce over the scallops before serving.<\/p>\n\n\n\n

Nutrition (Approximate per serving)<\/strong><\/p>\n\n\n\n

Calories: ~360 kcal<\/p>\n\n\n\n

Protein: ~38 g<\/p>\n\n\n\n

Carbs: ~6 g<\/p>\n\n\n\n

Fat: ~18 g<\/p>\n\n\n\n

Serving Suggestions<\/strong><\/p>\n\n\n\n

Serve with:<\/p>\n\n\n\n