By Mayo Clinic Staff

Dietitian's tip:

Scallops also pair well with tarragon, dill, parsley, basil, paprika, Old Bay seasoning or blackening seasoning. Serve on a bed of sauteed spinach.

Number of servings

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


  1. 1 teaspoon olive oil
  2. 8 (1 ounce each) sea scallops, chain removed
  3. 1 tablespoon chopped fresh rosemary
  4. 1 tablespoon chopped fresh thyme
  5. Pinch of salt
  6. Pinch of pepper


Heat a large skillet or grill to medium-high heat. Add olive oil to the skillet, or brush both sides of the scallops with oil if cooking on the grill. In a small bowl, combine the rosemary, thyme, salt and pepper.

Coat each scallop with the fresh herb mixture and place in the hot skillet or on the grill. Let the scallops sear for about 3 minutes on each side. The scallops should be cooked to about medium doneness.

Nutritional analysis per serving

Serving size: 4 pieces

  • Calories 123
  • Total fat 3 g
  • Saturated fat 0 g
  • Trans fat 0 g
  • Monounsaturated fat 2 g
  • Cholesterol 35 mg
  • Sodium 427 mg
  • Total carbohydrate 4 g
  • Dietary fiber 0 g
  • Total sugars 3 g
  • Protein 19 g

Created by the executive wellness chef and registered dietitians at the Mayo Clinic Healthy Living Program.

June 07, 2016