Healthy Seared Scallops with Jammy Cherry Tomatoes

If you ask me, pan-seared scallops are one of the best ways to make dinner feel special.

This simple seafood dish combines sweet, tender scallops with juicy cherry tomatoes that cook down until they’re soft and saucy. The scallops get a golden-brown crust from the hot pan while staying perfectly cooked inside.

A splash of white wine and a handful of fresh herbs bring everything together, creating a light sauce that’s perfect for soaking up with crusty bread. The whole dish comes together in about 20 minutes.

It’s the kind of meal that feels fancy enough for date night but easy enough for a quick weeknight dinner.

What Kind of Scallops Should I Use?

For this recipe, you’ll want to look for “dry” sea scallops rather than “wet” ones, which have been treated with chemicals that make them absorb water. Dry scallops have a natural tan or pinkish color, while wet ones are usually bright white and may be sitting in liquid at the seafood counter. The size you’re looking for is “U-10” or “U-15,” which means you get 10-15 scallops per pound – these larger scallops are perfect for searing since they won’t overcook as quickly as smaller ones. When shopping, look for scallops that smell fresh like the ocean and have a firm, slightly springy texture when gently pressed.

Options for Substitutions

Let’s talk about some handy swaps you can make in this scallop recipe:

• Sea scallops: For best results, stick with sea scallops – bay scallops are too small and won’t sear properly. If you really can’t find sea scallops, try using large shrimp, but reduce cooking time to 2-3 minutes per side.
• Grapeseed oil: Any neutral oil with a high smoke point works here – try avocado oil, canola oil, or vegetable oil. Avoid olive oil for searing as it can smoke too quickly.
• Shallots: No shallots? Use 1/4 cup finely diced red or white onion instead. The flavor will be slightly different but still good.
• White wine: If you prefer not to use wine, substitute with chicken broth plus 1 tablespoon of lemon juice to get that same bright flavor.
• Cherry tomatoes: Any small tomato variety works here – grape tomatoes, baby roma, or even regular tomatoes cut into chunks. Just keep the pieces roughly the same size.
• Basil and mint: Feel free to use just one of these herbs, or swap in parsley or chives. Fresh herbs are best, but if using dried herbs, use just 1/3 of the amount.

Watch Out for These Mistakes While Cooking

The biggest mistake when cooking scallops is not drying them thoroughly – pat them completely dry with paper towels and let them sit at room temperature for 10 minutes before cooking, or they won’t develop that perfect golden crust.

Another common error is overcrowding the pan, which causes the scallops to steam instead of sear – work in batches if necessary and make sure there’s at least an inch of space between each scallop.

Temperature control is crucial: your pan should be smoking hot before adding the scallops, and resist the urge to move them around – let them sear undisturbed for 2-3 minutes on each side until they’re golden brown but still slightly translucent in the center.

For the tomatoes, avoid stirring them too frequently as they cook – giving them time to sit undisturbed helps them develop that sweet, jammy texture that makes this dish special.

What to Serve With Seared Scallops?

These fancy-looking scallops with jammy tomatoes are begging to be served over a bed of something that’ll soak up all those amazing juices! A simple risotto or angel hair pasta tossed with olive oil makes the perfect base – just let those tomatoes create their own sauce. If you’re keeping things light, try serving them alongside roasted asparagus or a lemony arugula salad. For a complete restaurant-style experience at home, start with a slice of crusty bread to mop up the sauce, and maybe add some steamed broccolini or green beans on the side.

Storage Instructions

Keep Fresh: Leftover scallops and tomatoes can be kept in an airtight container in the fridge for up to 2 days. Though honestly, scallops are best enjoyed fresh on the day they’re cooked – they tend to lose their perfect texture when stored.

Prep Ahead: If you want to get ahead, you can make the jammy tomatoes up to 2 days in advance and store them in the fridge. When you’re ready to serve, just warm the tomatoes gently while you sear fresh scallops. This way, you’ll get the best texture and flavor from both components.

Serve Again: To enjoy any leftovers, gently warm the tomatoes in a pan over low heat. For the scallops, it’s best to eat them cold or at room temperature (like in a salad) since reheating can make them tough and rubbery. A quick sprinkle of fresh herbs and sea salt will help refresh the flavors.

Preparation Time	10-15 minutes
Cooking Time	20-30 minutes
Total Time	30-45 minutes
Level of Difficulty	Medium

Estimated Nutrition

Estimated nutrition for the whole recipe (without optional ingredients):

• Calories: 700-800
• Protein: 70-80 g
• Fat: 40-50 g
• Carbohydrates: 30-40 g

Ingredients

• 3 tablespoons butter, no salt added
• 1/2 cup sliced shallots (approximately 2)
• 2 cloves garlic, finely minced
• 1/4 cup dry white wine, like sauvignon blanc or muscadet
• 1 pound halved cherry tomatoes (roughly 3 cups)
• Salt and black pepper to taste
• 16 large sea scallops (about 1 pound), muscle removed
• 2 tablespoons grapeseed oil, extra if necessary
• 1 lemon, cut in half
• Freshly sliced basil and mint, for serving
• Coarse sea salt, for serving

Step 1: Prepare the Tomato Base

Heat a large (12-inch) skillet over medium-low heat and add the butter to melt.

Add the shallots and cook, stirring occasionally, for 3 to 5 minutes until they’re tender but not browned.

Add the garlic and cook for another 30 seconds to 1 minute until fragrant.

Pour in the wine and allow it to cook until about half of the liquid has evaporated.

Step 2: Cook the Tomatoes

Add the tomatoes, 1/2 teaspoon of kosher salt, and 1/4 teaspoon of pepper to the skillet.

Cook everything over medium heat, stirring occasionally, for about 10 to 12 minutes until the tomatoes have released their juices and nearly collapsed.

Transfer the tomato mixture to a small dish.

Use a rubber spatula to ensure you get every last bit of the sauce.

Carefully wipe out the skillet with a damp paper towel to prepare for the next step.

Step 3: Sear the Scallops

Pat the scallops dry with a paper towel.

Add the grapeseed oil to the clean skillet and turn the heat to medium-high.

Once the oil is very hot, add half of the scallops, spacing them evenly in the pan, and season lightly with kosher salt.

Allow them to cook without moving for 2 to 3 minutes until the bottoms are golden brown.

Flip the scallops and cook for 1 more minute, being careful not to overcook.

Transfer these scallops to a plate and repeat the process with the remaining scallops, adding more oil if necessary.

Step 4: Assemble and Finish the Dish

Drain any remaining oil from the skillet and remove it from the heat.

Return the tomato mixture and its juices to the skillet, then squeeze in 1 tablespoon of lemon juice.

Nestle the scallops back into the skillet with the tomatoes.

Finish by topping everything with the zest of both lemon halves, julienned basil and mint, and a generous sprinkle of coarse sea salt.

Serve the dish immediately for the best flavor and texture.