Seared Sea Scallops with a Lemony Herb Drizzle

This past summer, my family went to Newfoundland (, where we had fresh seafood on the daily. The trip was filled with whole foods and a lot of time spent being active outdoors- overall, my body was feeling FRESH. As in filled with energy and mental clarity.

So upon returning home, I started including more seafood in my diet and focused on fish rich in Omega-3s (especially prioritized this around exam time), which made a massive difference in my ability to focus, in addition to reducing inflammation in my body.

One of the most overlooked (and one of my favourite!!) types of seafood is the scallop. They’re an incredible source of protein, are low in mercury, and high in B12, a vitamin necessary for muscle building and overall health.


Per 100g, scallops have:
111 calories • 1g Fat | 5g CHO | 21g Protein

While purchasing them fresh is fantastic flavour-wise, I like to keep a frozen bag on hand, thawing them for 30 minutes in a warm bowl of water as needed. Drain them and pat ‘em dry, and season with salt and pepper!


To sear a perfect scallop without a massive pat of butter, heat a non-stick pan to medium and coat in butter flavoured non-stick spray. Gently arrange your scallops on the pan and sear for 2 minutes. Flip and cook for another 1-2.

For the lemony herb drizzle, simply whisk together:
• The juice of one lemon
• 1 tbsp fresh or dried parsley
• 1 tbsp chopped green onion
• Garlic powder or fresh pressed garlic to taste


Lemony Herb Drizzle Nutrition
17 calories • 0g Fat | 5.5g Carbs | 1g Protein

You can top any delicate seafood dish with this! I’ve tossed my salads with it as well- it’s super versatile and at 17 calories, it’s a low impact way to pack a lot of flavour into your meals.


Scallops pair really nicely with zucchini or even a pea puree- Something light and fresh!

I hope you enjoy and have a phenomenal day,

Mikaila 🙂

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