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prep time
20 min
cook time
20 min
ready time
40 min
Low Carb Pan Seared Butter Basted Scallops with Roasted Cauliflower Steaks and Capers
Sea scallops are deliciously sweet and are perfect when pan seared to golden brown perfection and then basted with salted butter until cooked. I sliced cauliflower into thick steaks and pan seared those as well (reserving small florets as well as the green leafy parts-those are edible too!). The dish is topped with a tangy caper pine nut and parsley dressing made with apple cider vinegar (which is awesome for digestion).
Net Carbs
8.2 g
Fiber
3.4 g
Total Carbs
11.6 g
Protein
16.4 g
Fats
53 g
569 cals
#1 Low Carb & Keto Diet App Since 2010
Track macros, calories, and access top Keto recipes.
Ingredients
Scallops
8 large - sea scallop
Coarse Kosher Salt by Morton
¼ tsp
Extra Virgin Olive Oil
2 tablespoon
Butter, Salted
1 tablespoon
Pine Nuts
2 tablespoon, whole pieces
Capers
2 tablespoon, whole pieces
Parsley, Fresh
2 tablespoon
Apple Cider Vinegar
1 teaspoon
Extra Virgin Olive Oil
2 tablespoon
Coarse Kosher Salt by Morton
¼ tsp
Cauliflower, Raw
1 small - head - 4" diameter
Extra Virgin Olive Oil
2 tablespoon
Coarse Kosher Salt by Morton
¼ tsp
Recipe Steps
steps 8
40 min
Step 1
Preheat an oven to 400 F. Place a rack on a rimmed baking sheet and place scallops on here overnight (especially if they are frozen). This will allow them to thaw and dry out for the best sear.Step 2
The next day, toast pine nuts in a dry pan. Combine pine nuts with capers, chopped parsley, apple cider vinegar, olive oil and ⅛ tsp kosher salt. Mix well to combine.Step 3
In the meantime, remove green stems from the cauliflower head and set aside. Slice cauliflower head in half with stem intact to hold florets together. Slice 1 ½” thick slice from each half allowing the remaining florets to fall on the cutting board. Chop remaining florets into small pieces and slice cauliflower leaves into ¼” pieces.Step 4
Heat a large nonstick skillet over medium-high heat. Add 1 tbsp olive oil and swirl the pan. Add the cauliflower steaks and sear them well on the first side, about 3-5 minutes. Turning the heat down as necessary. Flip and repeat on the other side. Be sure to season them with ¼ tsp of kosher salt.Step 5
Add in the florets and leaves. Place pan in the oven to finish cooking about 10-12 minutes.Step 6
Heat a large nonstick skillet until very hot. Add 2 tbsp olive oil and swirl the pan. Season scallops with ¼ tsp kosher salt. Add the scallops and sear on the first side for 2-3 minutes. Don’t use a timer, just watch the edges of the scallops until they turn a dark golden brown.Step 7
Flip and cook on the other side.Step 8
Immediately add 1 tbsp of salted butter. Then tip the pan and use a spoon to bast the scallops until they are cooked through, this takes about 2-3 more minutes. To plate, add one cauliflower steak to each plate along with some florets and leaves. Add scallops and then top cauliflower steaks with capers and pine nut topping. Serve hot!
Comments
UnbelievableAvocado708628 5 months ago
Very tasty