Scallops Presentation 1This recipe features a complete dish made with seared scallops in brown butter, a tiny twist on traditional hummus, and a light mix of vegetables. Together you get a  really quick and playful recipe to get you in and out of the kitchen is less than 15 minutes. This dish is actually so quick that the scallops may be ready before you are, so make sure to have all the ingredients ready to go. This recipe is perfect as a healthy lunch, or you can change the portions for a dinner or even a light appetizer. And finally, the calories for this whole dish are really low, coming in at only 300 per serving.

Serves 2
Prep time: 5 minutes, Cooking / Baking Time: 10 minutes
White Bean Hummus Ingredients
  • 1 can white beans
  • 1 garlic clove
  • 2 tbsp lemon juice (about half a lemon)
  • 2 tbsp tahini
  • 3 tbsp olive oil
  • 1/8 tsp salt
  • 1/2 tsp ground pepper
Seared Scallops Ingredients
  • 6 large sized scallops
  • 4 tsp olive oil
  • 2 tsp butter
  • 1 tbsp lemon juice
  • 1/4 tsp salt
  • 1/2 tsp ground pepper
  • 1/4 tsp dried oregano
  • 1/2 cup corn (about 1 ear)
  • 100 grams mushrooms (handful)
  • 1/2 cup sugar snap peas (handful)
  • 2 frying pans
  • food processor (optional)
White Bean Hummus Method

White Bean Hummus Ingredients

  1. combine all ingredients in a food processor and blend until everything is combined
  2. If you do not have a food processor, you can mash the beans using a fork, but you will get a chunky consistency
    • This makes more than you need for this recipe, which you can save in the refrigerator for a few daysWhite Bean Hummus Ingredients
Seared Scallops Method
  1. Place both frying pans on the stove and turn burners to  medium heat
  2. Divide the olive oil between the two pans
  3. Slice the mushrooms and toss them into one of the pans with the oregano and half the salt and pepperMushrooms In Pan
  4. At the same time place the scallops into the other frying pan with the other half of the salt and pepper
    • Give them a quick shake and then don’t move them until they are ready to flipScallops In Pan
  5. In the first frying pan, after about 1 minute, add the corn and sugar snap peasVegetables In Pan
    • Let them cook for another 2 minutes and then set them aside
    • Mix the vegetables a few times during the cooking process to make sure all sides start to slightly brownVegetables Cooked
  6. By this time the scallops should be ready to flip
    • The scallops should be coming off the pan naturally by this pointScallops In Pan Seared
  7. Let them cook for another minute and then drop the butter into the pan
    • Let the scallops cook in the butter for about 1 minute and then pour the lemon juice over them
    • Seared Scallops With ButterSet the scallops aside
  8. To assemble, spread 2 tablespoons of the white bean hummus on each plate followed by three scallops and half of the vegetable mixture
  9. Pour half of the butter and lemon juice sauce from the frying pan onto each of the platesScallops Presentation 2
Estimated nutritional information per serving

Calories 303

  • Fat 19g
  • Carbohydrates 24g
    • Fiber 5g
    • Sugars 2g
  • Protein 14g


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2 thoughts on “Seared Scallops with White Bean Hummus

    • June 1, 2016 at 10:58 pm

      Thank you, Julia. That sounds great. Sometimes, if I’m using it as a dip, I also drizzle a bit of extra tahini on top together with the olive oil.


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