An Easy, Delicious, and Healthy Seafood Idea

Milena Kukurekovic

Pan-Roasted Scallops with Sesame Sauce

Prep Time: 2 minutes Cook Time: 6 minutes Yield: Makes 4 servings (serving size: 4 scallops and 1 1/2 tablespoons sauce)

Looking for quick and easy dinner recipes for the family? This definitely different, but a very delicious recipe is perfect for busy weeknights! An easy, healthy, very tasty sauce works perfectly with high protein scallops that the whole family will LOVE! 

Scallops are rich in vitamin B12, which promotes brain and nerve health. Vitamin B12 is only found in animal products and some types of yeast. Serve this dish with a side of fiber-rich snap peas.



  • 16  large sea scallops (about 1 3/4 pounds)
  • 1  sliced green onion (white and green sections reserved separately)
  • 2  garlic cloves, minced (about 1 teaspoon)
  •  tablespoons  low-sodium soy sauce
  •  tablespoon  rice vinegar
  •  teaspoons  sugar
  • 1/2  teaspoon  cornstarch
  •  tablespoon  sesame oil
  • 1/8  teaspoon  crushed red pepper
  •  teaspoon  canola oil
  • 1/8  teaspoon  black pepper


Step 1: Remove scallops from the refrigerator and bring them to room temperature (about 10 minutes). In a small mixing bowl, add the white onion pieces and the next 7 ingredients (through crushed red pepper); stir with a whisk to combine, and set aside.

Step 2: Warm the canola oil in a large nonstick skillet over medium heat. When hot, add the scallops; sprinkle scallops with the black pepper. Cook scallops about 3 minutes on 1 side until golden brown. Using tongs, flip the scallops and cook 2-3 more minutes or until browned. Transfer scallops to a plate and cover with foil. Keep the skillet on the heat.

Step 3: Whisk the sauce again, and add it to the pan. Cook until the sauce boils and thickens slightly (about 45 seconds); then remove the pan from heat. Divide scallops among 4 plates, drizzle some of the hot sesame sauce over each portion and garnish with a sprinkle of green onion pieces.


Smarty notes: Look for sesame oil in the ethnic-ingredients section of your supermarket. 

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