Here’s my go-to recipe for dairy-free pan seared scallops, with a simple technique that gives you nicely browned, tender scallops every time. The secret is using high heat and a good quality olive oil instead of butter.
These scallops have become my husband’s favorite weekend dinner – he asks for them at least twice a month! I usually serve them with roasted vegetables or a light salad. And the best part? They’re ready in under 15 minutes.
Why You’ll Love These Pan Seared Scallops
- Quick preparation – Ready in just 25-35 minutes, these scallops are perfect for those busy weeknights when you want something special but don’t have hours to spend in the kitchen.
- Allergy-friendly – This dairy-free recipe can easily be made gluten-free by swapping couscous with brown rice, making it perfect for those with dietary restrictions.
- Restaurant-quality results – With simple ingredients and basic techniques, you can create perfectly seared scallops that look and taste like they came from a fancy seafood restaurant.
- Healthy and light – Packed with lean protein from the scallops and plenty of vegetables, this dish is both nutritious and satisfying without being heavy.
What Kind of Scallops Should I Use?
For pan-seared scallops, you’ll want to look for “dry” sea scallops rather than “wet” ones that have been treated with chemicals. Dry scallops have a natural tan or pinkish color and will give you that beautiful golden crust when seared, while wet scallops tend to be bright white and won’t brown as nicely. Size-wise, look for large sea scallops (often labeled as U10 or U12, meaning there are 10-12 scallops per pound) rather than smaller bay scallops, since the larger ones are better suited for searing. When shopping, make sure your scallops smell fresh like the ocean – there shouldn’t be any strong fishy odor. Before cooking, just pat them dry with paper towels to remove any excess moisture, which will help you achieve that perfect golden-brown sear.
Options for Substitutions
This recipe is pretty adaptable and here’s what you can swap if needed:
- Sea scallops: While sea scallops are the star here and give the best results, you could use bay scallops in a pinch – just know they’ll cook much faster and won’t develop the same golden crust. I wouldn’t recommend substituting scallops with other seafood for this specific recipe.
- Whole wheat couscous: Besides brown rice, you can also use quinoa, cauliflower rice, or regular couscous. Just adjust cooking times according to package instructions.
- Zucchini/yellow squash: Feel free to swap with other quick-cooking vegetables like asparagus, green beans, or bell peppers. Cut them similarly in size for even cooking.
- Non-dairy buttery spread: You can skip this entirely and just use more olive oil, or try coconut oil for a different flavor profile.
- Fresh chives/parsley: Any fresh herbs work well here – try dill, basil, or tarragon. If using dried herbs instead, use just 2 teaspoons as they’re more concentrated.
- Lemon: Both juice and zest can be replaced with lime, or use 1 tablespoon of white wine vinegar instead of the juice for that acidic kick.
Watch Out for These Mistakes While Cooking
The biggest challenge when cooking scallops is getting that perfect golden-brown crust while keeping the inside tender – this means you need to pat them completely dry with paper towels before cooking, as any excess moisture will prevent proper searing. Another common mistake is overcrowding the pan, which causes the scallops to steam instead of sear – work in batches if needed, giving each scallop at least an inch of space. The timing is crucial too – scallops only need about 2-3 minutes per side, and overcooking will turn them rubbery and tough, so keep a close eye on them and remove from heat as soon as they’re opaque in the center. For the best results, make sure your pan is smoking hot before adding the scallops, and resist the urge to move them around – let them develop that beautiful crust by staying put until it’s time to flip.
What to Serve With Pan Seared Scallops?
These pan seared scallops are great with light, fresh sides that won’t overpower their naturally sweet, delicate flavor. A simple green salad with a light citrus dressing makes a perfect starter, while roasted asparagus or sautéed green beans can add some nice color to your plate. For a heartier meal, try serving the scallops over risotto, quinoa, or cauliflower rice – these bases will soak up all the tasty pan juices. If you’re having company over, you might want to start with a small bowl of chilled cucumber soup or serve some crusty bread on the side to round out the meal.
Storage Instructions
Keep Fresh: Cooked scallops are best enjoyed right away, but if you have leftovers, place them in an airtight container and keep them in the fridge for up to 2 days. Store the couscous and zucchini separately to maintain their textures – they’ll stay good in the fridge for up to 4 days.
Prep Ahead: You can get a head start by cooking the couscous and prepping the zucchini up to a day in advance. Just keep them in separate containers in the fridge. For the best results though, cook the scallops right before serving – they taste amazing fresh off the pan!
Warm Up: To enjoy leftover scallops, gently warm them in a pan over low heat for just 1-2 minutes – be careful not to overcook them or they’ll get tough. The couscous can be warmed in the microwave with a splash of water, and the zucchini can be quickly reheated in a pan or microwave until just warm.
| Preparation Time | 15-20 minutes |
| Cooking Time | 10-15 minutes |
| Total Time | 25-35 minutes |
| Level of Difficulty | Medium |
Estimated Nutrition
Estimated nutrition for the whole recipe (without optional ingredients):
- Calories: 600-700
- Protein: 70-80 g
- Fat: 20-25 g
- Carbohydrates: 60-70 g
Ingredients
- 1 cup whole wheat couscous (swap with brown rice for a gluten-free option)
- 1¼ pounds sea scallops
- 1 crushed clove of garlic
- 1 teaspoon lemon peel, separated
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
- 2 pounds zucchini or yellow squash
- 1 tablespoon olive oil
- 1 tablespoon non-dairy buttery spread (optional)
- 2 tablespoons lemon juice
- 2 tablespoons chopped fresh chives or parsley
Step 1: Prepare the Couscous
Begin by preparing the couscous according to the instructions provided on the box.
Once it’s ready, set it aside as you proceed with the other elements of the dish.
Step 2: Clean and Season the Scallops
Remove and discard any tough crescent-shaped muscle from each scallop.
Rinse the scallops under cold water to remove any sand and pat them dry with paper towels.
Place the dried scallops in a medium bowl.
Add crushed garlic, ½ teaspoon lemon zest, as well as salt and pepper to taste.
Toss the scallops gently to ensure they are well coated with the seasoning.
Step 3: Prepare the Squash Ribbons
Using a vegetable peeler, slice each squash lengthwise into thin, long ribbons until you reach the core with seeds.
Discard the cores, as they tend to be tough and not ideal for ribbons.
Step 4: Cook the Scallops
Heat olive oil in a large skillet over medium-high heat until shimmering.
Add the scallops to the skillet and cook for about 2 to 3 minutes until they are golden on the bottom.
Use tongs to gently flip each scallop.
Add a dairy-free butter alternative, if using, and continue to cook for another 2 minutes until the scallops are golden brown on the bottom and just opaque throughout.
Transfer the cooked scallops to a plate and set aside.
Step 5: Cook the Squash Ribbons
Using the same skillet, add the prepared squash ribbons.
Reduce the heat to medium, cover the skillet, and cook the squash for 2 minutes, stirring once to ensure even cooking.
Uncover the skillet and cook for an additional minute, or until the squash is crisp-tender.
Remove the pan from the heat.
Step 6: Assemble and Serve
Serve the cooked couscous on plates and top it with the vibrant squash ribbons.
Arrange the succulent scallops on top and serve immediately.
Enjoy your delicious meal featuring a beautiful balance of textures and flavors!