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

Dietitian's tip:

This warm salad makes for a quick, light supper. Be careful not to overcook the scallops, or they'll lose their subtle texture. If you can, make the lemon dressing earlier in the day to allow flavors to blend.

Number of servings

Serves 4
  1. Healthy carb


    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. 1/2 teaspoon anchovy paste
  6. 1 clove garlic, minced
  7. 1/4 teaspoon salt
  8. 1/4 teaspoon freshly ground black pepper
  9. 2 tablespoons olive oil
  10. For the scallops and vegetables:

  11. 1 pound Yukon Gold or red-skinned new potatoes
  12. 1 1/4 pounds sea scallops
  13. 1/4 teaspoon salt
  14. 1/4 teaspoon freshly ground black pepper
  15. 1 tablespoon olive oil
  16. 8 cups mixed field greens such as baby lettuces, sorrel, and tatsoi
  17. 6 tablespoons chopped fresh chives
  18. 2 teaspoons cracked black pepper


To make the dressing, in a blender or food processor, combine the tofu, lemon zest and juice, mustard, anchovy paste, garlic, salt, 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 salt and black 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 and cracked pepper. Serve immediately.

Nutritional analysis per serving

Serving size: 1/4 of recipe

  • Total carbohydrate 27 g
  • Dietary fiber 4 g
  • Sodium 640 mg
  • Saturated fat 2 g
  • Total fat 13 g
  • Trans fat 0 g
  • Cholesterol 47 mg
  • Protein 24 g
  • Monounsaturated fat 7 g
  • Calories 321
  • Added 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.

July 04, 2018