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Pan-Seared Scallops with Cilantro

Prep time 8 mins
Cook time 12 mins
Yield 4 servings (serving size: 3 ounces scallops and about 2 tablespoons sauce)
Two things are important when searing any food: use a very hot skillet, and cook the food in small batches. The high heat seals in the juices so that the food browns quickly.


  • 1 pound sea scallops
  • 1 teaspoon chili powder
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1 tablespoon light butter, divided
  • Cooking spray
  • 1/4 cup water
  • 1/2 jalapeño pepper, seeded and minced
  • 2 tablespoons lime juice
  • 2 tablespoons minced fresh cilantro

Nutrition Information

  • calories 118
  • fat 2.5 g
  • satfat 1.1 g
  • protein 19.5 g
  • carbohydrate 4.1 g
  • cholesterol 42 mg
  • iron 0.4 mg
  • sodium 497 mg
  • caloriesfromfat 19 %
  • fiber 0.3 g
  • calcium 31 mg

How to Make It

  1. Sprinkle both sides of scallops with chili powder, salt, and black pepper.

  2. Melt 1 1/2 teaspoons butter in a large nonstick skillet coated with cooking spray over medium-high heat. Add half of scallops; cook 3 minutes on each side or until done. Remove scallops from pan; keep warm. Repeat procedure with remaining butter and scallops.

  3. Add water, jalapeño pepper, and lime juice to pan; cook 1 minute, scraping bottom and sides of pan to loosen browned bits. Spoon sauce over scallops; sprinkle with cilantro.

Oxmoor House Healthy Eating Collection