By Mayo Clinic Staff
Seared scallops with new potatoes and field greens

Dietitian's tip:

Frozen scallops are often treated with a sodium solution to ensure they retain their moisture when thawed, If you're concerned about salt, look for untreated scallops, which are much lower in sodium.

Number of servings

Serves 4
  1. Weight management
  2. Healthy-carb
  3. Diabetes meal plan
  4. Gluten-free


    For the dressing:

  1. 1 cup silken or soft tofu
  2. 1 teaspoon lemon zest
  3. 1 tablespoon fresh lemon juice
  4. 1 1/2 teaspoons Dijon mustard
  5. 1 clove garlic, minced
  6. 1/4 teaspoon freshly ground black pepper
  7. 2 tablespoons olive oil
  8. For the salad:

  9. 1 pound Yukon Gold or red-skinned new potatoes
  10. 1 1/4 pounds sea scallops
  11. 1/4 teaspoon freshly ground black pepper
  12. 1 tablespoon olive oil
  13. 8 cups mixed field greens such as baby lettuces, sorrel, and tatsoi
  14. 6 tablespoons chopped fresh chives


For the best results, make the dressing in advance. In a blender or food processor, combine the tofu, lemon zest and juice, mustard, garlic and pepper. Process until smooth. With the motor running, slowly add the olive oil. Cover and refrigerate until needed.

Put the potatoes in a saucepan, add water to cover and bring to a boil over high heat. Reduce the heat to medium and cook uncovered, until the potatoes are tender, about 15 to 20 minutes. Drain and let stand until just cool enough to handle. Cut each potato in half, or quarters if the potatoes are large. In a bowl, toss the potatoes gently with half of the dressing. Set aside and keep warm.

Season the scallops with the pepper. In a large frying pan, heat the olive oil over medium-high heat. Place the scallops in the hot pan and sear on one side until golden, about 1 minute. Turn and cook on the other side until the scallops begin to turn opaque at the center, about 1 to 2 minutes longer. Remove from the heat.

To serve, toss the greens with the remaining dressing and divide among individual plates. Scatter the potatoes and scallops over the greens. Sprinkle with the chives. Serve immediately.

Nutritional analysis per serving

Serving size: 1/4 of recipe

  • Total carbohydrate 27 g
  • Dietary fiber 4 g
  • Sodium 625 mg
  • Saturated fat 2 g
  • Total fat 13 g
  • Trans fat Trace
  • Cholesterol 34 mg
  • Protein 24 g
  • Monounsaturated fat 8 g
  • Calories 329
  • Added sugars 0 g
  • Total sugars 0 g

This recipe is one of 150 recipes collected in "The New Mayo Clinic Cookbook," published by Mayo Clinic Health Information and Oxmoor House, and winner of a James Beard award.

Jan. 25, 2019