Seared Scallops With Corn, Tomatoes & Pesto
These pan-seared scallops are served with sautéed corn, cherry tomatoes and a dairy-free pesto. This recipe feels and tastes luxurious, but is actually SO quick and easy to make! Option to serve with pasta.
If this isn’t the ultimate summer dish, I don’t know what is! In this recipe, scallops are seared and paired with sautéed local corn and cherry tomatoes, then topped with a delicious dairy-free pesto.
You can serve this dish as a main or even as an appetizer. While I find it filling on it’s own, you can try serving it over pasta or mix in some fresh greens to make it feel like a salad.
As always, the dietitian in me has ensured that this recipe is balanced in nutrition. It’s filling but light all at the same time!
- Scallops are an excellent source of protein
- Corn and tomatoes provide fibre-rich carbohydrates (and veggies!)
- The pesto is an awesome source of healthy fat
While it feels fancy, this recipe is also SUPER easy and only takes 30 minutes to make! Yes – you read that right :).
Let’s get cooking!
Are Pan-Seared Scallops Healthy?
You bet! Scallops are a nutrition powerhouse.
For a standard 3 ounce or 85 gram serving (about 3 large scallops), you’ll get:
- almost 20 grams of complete protein!
- 333 mg of omega-3 fatty acids
- micronutrients like:
- selenium (33% of your recommended daily value)
- phosphorus (27% DV)
- vitamin B12 (18% DV)
- zinc (18% DV)
- iron (15% DV)
- copper (12% DV)
- potassium (12% DV)
- magnesium (12% DV)
- calcium (9% DV)
Because the scallops are seared at a high heat, I recommend using a cooking oil with a high smoke point. My personal favourite is avocado oil.
How To Make Seared Scallops
Searing scallops is incredibly quick and easy to do. I promise!
To start, make sure to thaw scallops (if frozen) and pat them dry with a paper towel. Season then with a little bit of salt and pepper.
Heat a pan over medium-high heat and add a high heat oil, like avocado oil or butter.
When the pan is nice and hot, add the scallops, spacing them out evenly. Cook for about 2-3 minutes (depending on how big the scallops are), then flip each scallop and cook for another 2-3 minutes on the other side. It’s important that you sear the scallops on both sides.
How to know when scallops are done? They will become opaque and each side will be slightly browned. When they look like this, remove them from your pan using a set of tongs and set aside on a plate.
Recipe Modifications
As previously mentioned, these seared scallops with corn and pesto would taste fantastic paired with pasta!
You can also stir in some fresh greens like arugula, or even try sautéing some other veggies along with the corn and tomatoes.
While I used walnuts for the pesto, you can always swap them with any nut or seed you have. If you need something nut-free, check out my favourite vegan hemp seed pesto recipe!
This recipe is naturally dairy-free and gluten-free.
More Healthy Seafood Recipes
- Cheesy Butternut Squash Rice Bowl With Shrimp
- Garlic Shrimp With Smoked Paprika & Honey
- Pan Seared Scallops & Zucchini Noodle Pasta
- Green Goddess Rice Bowl With Shrimp
- Crispy Turmeric Salmon With Yogurt Sauce
- Basil Walnut Pesto Linguine With Shrimp
- Mediterranean Canned Mackerel Pasta
Did you give these Seared Scallops With Corn, Tomatoes & Pesto a try? Let me know by leaving a comment and recipe rating below!
If you do make this recipe, don’t forget to tag me on Instagram or Pinterest – seeing your creations always makes my day. You can also subscribe to my email list to never miss a new recipe or nutrition education post!
Get the Recipe: Seared Scallops With Corn, Tomatoes & Pesto
Ingredients
- 6 large scallops, thawed or fresh
- 2 ears corn
- 1 cup cherry tomatoes
- 1 Tbsp avocado or olive oil
- Salt + pepper, to taste
Pesto:
- 1 cup basil, packed
- 1 clove garlic
- 1/4 cup walnuts (or any nut/seed)
- 1/4 cup nutritional yeast (or parmesan if not dairy-free)
- 2 Tbsp olive oil
- 2 Tbsp water
- Salt + pepper, to taste
Instructions
- Add all pesto ingredients to a food processor and blend until smooth. Adjust seasonings to taste and set aside.
- Remove husks from corn and slice off kernels using a sharp chef's knife.
- Heat a large pan over medium and add avocado or olive oil. Add tomatoes and kernels of corn. Sauté for about 5-7 minutes and serve into bowls.
- Pat scallops dry and season with salt and pepper. Bring the same pan to high heat and add a small amount more oil.
- When pan is hot, place scallops on pan leaving some room between each piece. Cook for 2-3 minutes each side, until opaque and lightly browned.
- Remove scallops from pan and serve on top of corn mixture. Top with pesto and enjoy!
Notes
Nutrition
As a dietitian, I create recipes with whole food ingredients that provide the nutrients needed for optimal health. My nutrition philosophy does not focus on numbers; however, I understand that this information can be helpful.
Do note that the nutrition info provided is an estimate and I cannot guarantee correctness of the displayed values. These numbers will differ depending on brands used, recipe modifications, and amount eaten. If you require specific nutrition information due to medical reasons, please consult with your dietitian or physician.
Did you make this recipe?
Let me know by leaving a recipe rating below, or by tagging @walderwellness on Instagram. I love seeing your beautiful creations!
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4 Comments on “Seared Scallops With Corn, Tomatoes & Pesto”
This is one of the best summer recipes! Such an easy meal but also so satisfying. I love the simplicity, color of the dish, and all of the flavor! Thank you for sharing!
Aw thank you so much Kristin!!! So happy to hear you enjoyed this one. Thank YOU for sharing your experience 🙂
This is such a fun recipe to make! Always fun to have such a colorful plate! We paired this with some pasta (as Carrie suggested). We made a bit more pesto so we could coat the pasta in it as well. Thanks Carrie!
Thank you so much for sharing, Catherine! I love that you paired this one with pasta – I definitely need to make this one again this summer and I think I’ll be serving it with pasta too 😉