Ingredients:

For the Scallops:

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1 lb sea scallops, muscle removed

Salt and freshly ground black pepper, to taste

2 tablespoons olive oil

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For the Pasta:

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8 oz linguine or spaghetti

4 tablespoons unsalted butter

4 cloves garlic, minced

Zest and juice of 1 lemon

½ cup fresh parsley, chopped

Salt and freshly ground black pepper, to taste

Grated Parmesan cheese, for serving

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Instructions:

1. Prepare the Pasta: Cook the pasta according to package instructions in a large pot of salted boiling water until al dente. Reserve 1 cup of pasta water, then drain the pasta and set aside.

2. Cook the Scallops: Pat the scallops dry with paper towels and season both sides with salt and pepper. Heat the olive oil in a large skillet over medium-high heat. Once hot, add the scallops in a single layer, ensuring they are not touching. Sear the scallops for about 1-2 minutes on each side until they have a golden crust and are just cooked through. Remove from the skillet and set aside.

3. Make the Lemon Garlic Sauce: In the same skillet, lower the heat to medium and add the butter. Once melted, add the minced garlic and lemon zest, sautéing for about 1 minute until fragrant but not browned. Stir in the lemon juice and a splash of the reserved pasta water to create a light sauce. Add the cooked pasta and toss to coat, adding more pasta water if needed to achieve your desired sauce consistency. Stir in the fresh parsley, and season with salt and pepper to taste.

4. Combine and Serve: Plate the lemon garlic pasta, and top with the seared scallops. Finish with a sprinkle of grated Parmesan cheese and a final touch of fresh parsley. Serve immediately and enjoy the harmonious blend of flavors.

Nutritional Information (per serving)

Calories: 450 kcal

Protein: 24 g

Carbohydrates: 45 g

Dietary Fiber: 2 g

Sugars: 2 g

Fat: 20 g

Saturated Fat: 8 g

Cholesterol: 55 mg

Sodium: 400 mg

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Key Ingredients Breakdown:

Sea Scallops: High in protein and low in fat, scallops are a great source of selenium and vitamin B12.

Linguine or Spaghetti: Provides carbohydrates for energy; whole wheat options offer more fiber.

Unsalted Butter and Olive Oil: Adds healthy fats, but use in moderation to control calorie intake.

Garlic: Adds flavor with minimal calories and is known for its beneficial antioxidants.

Lemon: Provides vitamin C and enhances flavor without adding sodium or calories.

Parsley: Offers vitamin K and C, plus a fresh taste with minimal calories.

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