Seared Scallops with Mediterranean Orzo Salad • Seafood Nutrition
Seared Scallops w/ Mediterranean Orzo Salad
Seared Scallops w/ Mediterranean Orzo Salad
Seared Scallops w Mediterranean Orzo Salad
Seared Scallops w Mediterranean Orzo Salad


1 lb. scallops, thawed
1 Tbsp. olive oil
16 oz. dry orzo
2 cups spinach, chopped
1 cup mixed bell peppers, chopped
1 cup cucumbers, diced
1 small red onion, diced
1/2 cup black olives, drained
1/3 cup feta cheese
1/2 cup extra virgin olive oil
1 lemon, juiced
Salt, pepper, oregano, basil - to taste
Recipe by May Zhu of Nutrition Happens as part of Eat Seafood America, an effort to help Americans stay healthy and support seafood communities


1.For Scallops: Pat scallops dry with paper towels and sprinkle with salt and pepper. Heat a large non-stick skillet over med - high heat. Add a couple teaspoons oil into the pan to coat. Add 3-4 scallops, seasoning side down, one at a time to the pan and sear until golden-brown, about 3 minutes per side (do not move them until you are ready to flip). Repeat until all scallops are seared and transfer to a warm plate.
2.While Scallops are Cooking: Prepare the orzo according to the directions on the box.
3.For the Salad: Once orzo is drained, transfer to a large mixing bowl and allow to cool a little. In a small bowl, whisk together olive oil, lemon juice, and seasonings. Add the salad ingredients and dressing in with the orzo. Toss until everything is combined.
4.To Serve: Divide salad between plates and serve with scallops on top.

Making restaurant-quality seared scallops at home is totally easier than you think!

Dietitian May Zhu of Nutrition Happens shares how to make these seared scallops with the PERFECT hearty texture that melt in your mouth, all in less than 15 minutes. Scallops are a great source of lean protein and contain additional nutrients like vitamin B12, phosphorus, and selenium.

The most important tip when it comes to cooking scallops is always patting the scallops dry with paper towels before cooking to ensure good sear.

When it comes to purchasing scallops, always look for the labeled “dry” scallop vs “wet” – the “wet” scallops have extra preservatives added in that decrease the overall cooking experience.

Click here to see more scallop recipes.

Let’s #EatSeafoodAmerica!

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