Seared Scallops with Coarse Sea Salt

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.

Yield: 4 servings (serving size: 3 scallops)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 231
  • Fat: 5.1g
  • Saturated fat: 0.7g
  • Monounsaturated fat: 2.6g
  • Polyunsaturated fat: 1g
  • Protein: 38.4g
  • Carbohydrate: 5.6g
  • Fiber: 0.1g
  • Cholesterol: 75mg
  • Iron: 0.7mg
  • Sodium: 430mg
  • Calcium: 72mg


  • 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)


  1. 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.
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