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The most delicate scallops with soy sauce and rosemary

Seared Scallops with Soy Sauce and Rosemary

Melt-in-your-mouth sea scallops in a quick soy-sauce glaze. Simple to make, satisfying, and light on calories. Scallops are almost pure protein, with next to no fat or carbs, and they're a great source of iodine, B12, and trace minerals like zinc and magnesium. The single most important step is thawing the scallops the right way.

Sweet bitter

Recipe author

The most delicate scallops with soy sauce and rosemary

Composition / ingredients

Servings:

Sea scallops (fully thawed)

200

Garlic

Rosemary

Olive oil

Soy sauce

Translation table of volumetric measures

Nutrients and energy value of the composition of the recipe

By weight of the composition:

Proteins 39 % 14 g

Fats 36 % 13 g

Carbohydrates 25 % 9 g

177 kcal

GI: 100 / 0 / 0

Cooking method

Cooking time: 5 min

Step 1:

Take your thawed scallops and rinse them under cool water. Pat them dry and let them sit on a paper towel to draw off any extra moisture.
Step 2:

Pour about 20-30 ml (2 tablespoons) of olive oil into a hot skillet. Add 1-2 garlic cloves — crush them with the flat of a knife for more aroma and juice, or slice them thin — along with 1-2 sprigs of rosemary. Let the flavors bloom in the oil and cook the garlic until golden.
Step 3:

Add the scallops and sear for 30-60 seconds per side. Don't overcook them — this is key. Push them too far and they turn rubbery, like overcooked squid.
Step 4:

Pour in the soy sauce and let it cook down for about 1 to 1.5 minutes. That's it — satisfying, delicious, and good for you.

My one trick: once you've added the soy sauce, cover the pan with a lid for the last minute and a half. The scallops steam a little and come out even juicier and plumper. Just don't overdo it, or you'll be chewing rubber. Scallops are prized in both European and Asian kitchens. You can braise or roast them with vegetables, toss them with rice or pasta, simmer them into refined soups, or marinate them in a spiced sauce. They're almost fat- and carb-free but loaded with protein, at under 100 calories per 100 grams. Ounce for ounce, scallop meat delivers far more iodine than beef, plus cobalt, magnesium, and zinc, and it's one of the best sources of vitamin B12 for a healthy nervous system. When they're fresh and cooked right, scallops are tender with a clean taste of the sea, much like mussels.