The Mediterranean diet, celebrated for its health benefits and vibrant flavors, lends itself beautifully to seafood dishes. Scallops, with their delicate sweetness and tender texture, are a perfect fit for this culinary style. This article explores a variety of Mediterranean diet scallop recipes, from quick and easy weeknight meals to elegant dishes perfect for entertaining.
Grilled Scallops with Mediterranean Fresh Tomato Salsa
For a quick and impressive dinner, grilled scallops served over a fresh tomato salsa are an excellent choice. This recipe elevates the simple act of grilling into a restaurant-worthy experience.
Ingredients and Preparation
The key to this dish is using high-quality ingredients. Large, wild-caught sea scallops are ideal.
If using frozen scallops, be sure to thaw them first. Simply place the sealed bag of scallops in a bowl with cold water to defrost. Pat the scallops dry with a paper towel to ensure a good sear.
Season the scallops simply with Kosher salt and pepper, then brush them with extra virgin olive oil.
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Grilling Instructions
On an Indoor Griddle or Grill Pan:
- Heat a grill pan on medium-high heat and brush the cooking surface with olive oil.
- Pat the scallops dry and brush with extra virgin olive oil and season on both sides with Kosher salt and black pepper.
- Grill for about 2 minutes on each side, until you see char marks and the scallops release easily from the grill surface.
On an Outdoor Gas Grill:
- Heat the grill to medium-high and lightly oil the grates.
- Season the scallops with kosher salt and black pepper on both sides and thread them through skewers (they are easier to cook on the grill this way so you don’t loose any between the grates).
- Brush the scallops on both sides with extra virgin olive oil and arrange them on your heated grill in one single layer.
- Grill for 2 to 3 minutes on each side.
Like shrimp, scallops can get dry and rubbery if you don’t cook them properly.
Serving Suggestions
Scallops are best served immediately. Pair them with a Mediterranean fresh tomato salsa, made with tomatoes, olives, shallots, and herbs. Other complementary sides include white bean salad, avocado salad, zucchini boats, or sautéed asparagus. For a heartier meal, add couscous or lemon rice.
Sautéed Scallops with Mediterranean Vegetables
Another delightful Mediterranean option is sautéed scallops with a medley of bell peppers, grape tomatoes, garlic, and capers. This dish showcases a beautiful balance of textures and flavors.
Preparing the Vegetables
In a large skillet, heat 2 to 3 tablespoons of extra virgin olive oil over medium heat. Add sliced shallots and bell peppers (1/2 of a red bell pepper and 1/2 of a green bell pepper, sliced into strips). Raise the heat to medium-high, and cook for about 3 minutes, tossing occasionally. Add minced garlic (4 to 5 cloves), halved grape tomatoes (1 10-ounce container), and drained capers (2 tablespoons). Season with kosher salt, black pepper, dried oregano (1/2 teaspoon), ground cumin (1/2 teaspoon), and paprika (1/2 teaspoon). Toss to combine and cook until the vegetables are softened, about 5 to 7 minutes, stirring occasionally. Drop heat to the lowest setting to keep the vegetables warm while you work on scallops.
Sautéing the Scallops
In a second heavy skillet, heat another 2 tablespoons of extra virgin olive oil over medium-high heat until shimmering but not smoking. Add 1 pound of scallops, patted dry, and cook for 2 minutes on one side, turn over and cook until browned, another 1 to 2 minutes.
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Combining and Serving
Transfer the scallops immediately into the pan with the vegetables, nestling them into the tomatoes and peppers. Garnish and serve.
Serving Suggestions
This recipe can be served as a main course for four or as an appetizer for six to eight. Serve it family-style with Greek Lemon Rice or crusty bread to soak up the delicious juices.
Pan-Seared Scallops with Tomatoes, Garlic, and Capers
This 30-minute one-pan Mediterranean meal is perfect for the spring or summer season, using the freshest ingredients.
Preparing the Scallops
If using frozen scallops, make sure they are thawed completely. Blot each scallop with paper towels to remove extra water. It's best to sear scallops after they've been out of the fridge for 30 minutes (to bring them closer to room temperature). Season scallops with salt and freshly ground black pepper.
Searing the Scallops
Heat 2 tablespoons of cooking oil in a large 12-inch skillet on high heat until it shimmers without smoking. Add scallops without overcrowding the pan. Sear on one side for about 3 or 4 minutes until a golden crust forms on the bottom of the scallops. Don't move the scallops around the pan. Flip the scallops to the other side and cook for 2 or 3 more minutes. Remove from heat and transfer the scallops to the plate immediately. Don't allow the scallops to rest in the hot skillet, off heat. That will make them steam and lose their crust.
Read also: Mediterranean Diet, Instant Pot Style
Making the Sauce
To the same, now empty, skillet, add minced garlic, half of the cherry tomatoes (saving the other half of tomatoes for later), and 1 tablespoon of capers. Cook on medium heat, stirring, for 4 minutes. Add the remaining half of the tomatoes. Add freshly squeezed lemon juice and 1 tablespoon of extra virgin olive oil, and stir on low heat. Season with salt and freshly ground black pepper.
Assembling and Serving
Add back seared scallops. Sprinkle the remaining 2 tablespoons of capers over the scallops. Top with fresh thyme. Serve with a slice or two of crusty Italian olive or garlic bread, over orzo, linguine, spaghetti, or fettuccine.
Tips for Cooking Scallops
- Fresh vs. Frozen: Frozen scallops are likely easier to find and more affordable. They may actually be fresher than “fresh” scallops, as fresh scallops can sit in the seafood counter for days while frozen scallops are frozen at peak freshness. If you do live near the water and have access to good fresh scallops, look for ones with a firm texture, not shiny or too wet. Avoid them if they have a fishy or strong smell. Freshly caught scallops will smell a bit like seaweed or saltwater.
- Don't Overcook: Scallops cook quickly, so it's crucial to avoid overcooking them. Overcooked scallops become rubbery and lose their delicate flavor.
- Pat Dry: Before searing or grilling, pat the scallops dry with paper towels. This helps them develop a beautiful golden-brown crust.
- High Heat: Use high heat to sear or grill scallops. This creates a flavorful crust while keeping the inside tender.
- Use a Hot Skillet: If you're using frozen scallops, make sure the scallops are thawed completely. Blot each scallop with paper towels to remove extra water. It's best to sear scallops after they've been out of the fridge for 30 minutes to bring them closer to room temperature.
Leftovers and Storage
Scallops are best enjoyed immediately, as reheating can make them rubbery. However, if you have leftovers, you can store them in the fridge for 1 to 2 days. Enjoy them cold in a seafood salad or at room temperature.
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