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Seared Scallops with Coarse Sea Salt

Yield 4 servings (serving size: 3 scallops)
Watching portion sizes helps keep sodium in check when considering fish and shellfish. With a prudent 6-ounce portion of cooked scallops, we can allot for a dusting of coarse sea salt to highlight their delicate flavor and add a crunchy textural counterpoint to the dish.

Ingredients

  • 12 large sea scallops (about 2 pounds)
  • 1/8 teaspoon freshly ground black pepper
  • 1 tablespoon olive oil
  • 1/8 teaspoon coarse sea salt or finishing salt
  • Watercress sprigs (optional)

Nutrition Information

  • calories 231
  • fat 5.1 g
  • satfat 0.7 g
  • monofat 2.6 g
  • polyfat 1 g
  • protein 38.4 g
  • carbohydrate 5.6 g
  • fiber 0.1 g
  • cholesterol 75 mg
  • iron 0.7 mg
  • sodium 430 mg
  • calcium 72 mg

How to Make It

  1. Pat scallops dry with paper towels; sprinkle evenly with pepper. Heat oil in a large cast-iron skillet over medium-high heat. Add scallops to pan; sauté 3 minutes on each side or until done. Remove scallops from pan; sprinkle with salt. Garnish with watercress sprigs, if desired.