alive logo

Seared Scallops with Roasted Strawberry Salsa

Serves 4


    Seared scallops offer a little bit of decadence to special occasions. This tasty seafood dish is not only pretty, but it’s also full of flavour. And scallops are a great source of omega-3 fatty acids—a healthy fat that can balance cholesterol, thereby reducing risks associated with heart disease.


    Chiffonade how-to

    To chiffonnade basil leaves, stack leaves on top of each other. Roll them up tightly together into a cylinder shape. Then holding firmly, slice cylinder crosswise very thinly with a sharp knife, creating ribbons of basil. Separate the ribbons and fluff them up.


    Seared Scallops with Roasted Strawberry Salsa


      Roasted salsa
      • 1 lb (500 g) fresh strawberries
      • 1/2 lb (250 g) cherry tomatoes
      • 1 Tbsp (15 mL) extra-virgin olive oil
      • 1 Tbsp (15 mL) raw sugar
      • 2 Tbsp (30 mL) finely minced red onion
      • 2 tsp (10 mL) well-aged balsamic vinegar
      • 1/8 tsp (0.5 mL) sea salt
      • 2 Tbsp (30 mL) chiffonnade of fresh basil leaves, plus extra
      Seared scallops
      • 12 large sea scallops
      • 1/4 tsp (1 mL) salt
      • 1/8 tsp (0.5 mL) smoked paprika
      • 1 Tbsp (15 mL) unsalted butter
      • 1 Tbsp (15 mL) extra-virgin olive oil


      Per serving:

      • calories225
      • protein17 g
      • fat11 g
        • sat. fat3 g
      • total carbohydrates17 g
        • sugar10 g
        • fibre3 g
      • sodium243 mg



      Preheat oven to 400 F (200 C).


      Halve or quarter strawberries and cherry tomatoes and place in bowl. Drizzle with oil and gently toss to coat. On parchment-lined baking sheet, spread out in single layer and evenly sprinkle with raw sugar. Bake in centre of preheated oven for 30 minutes, or until berries and tomatoes are tender and juices have been released. Stir a couple times during roasting.


      Scrape berries and tomatoes back into bowl along with their juices. With paring knife in each hand, run them through the berry-tomato mixture to finely chop salsa. Fold in onion, balsamic vinegar, and salt. Set aside and bring to room temperature. Fold in chiffonnade of basil leaves, reserving a few ribbons for garnish. Add more seasonings, to taste, if you wish.


      To prepare scallops, check each one to see if there is a small band of muscle still attached. If found, gently peel off and discard. Pat scallops dry with paper towels. Season very lightly with salt and smoked paprika.


      In large frying pan, heat butter and oil just until it begins to sputter. Place scallops around outside of pan and then into centre, allowing for space in between each. You may need to cook scallops in two batches. Sear for 2 minutes on one side without disturbing them. When they appear golden around the edges, flip and sear the other side for 1 to 2 minutes, until lightly golden but still tender. Be careful not to overcook or they will become rubbery. They are best cooked slightly on the underside.


      To serve, place 3 scallops on each serving plate. Spoon salsa on top of each scallop and garnish with a few ribbons of fresh basil. Serve, immediately, with a side of steamed rice.



      SEE MORE »
      Going Pro

      Going Pro

      You might think of protein as something you mainly get from a meal and, therefore, not a component of dessert. But, if you’re going to opt for dessert from time to time, why not consider working in ingredients that go big on this important macronutrient? It’s easier (and more delicious) than you may think! Protein is an essential part of every cell in your body and plays a starring role in bone, muscle, and skin health. So, certainly, you want to make sure you’re eating enough. And it’s best to spread protein intake throughout the day, since your body needs a continual supply. This is why it can be a great idea to try to include protein in your desserts. When protein is provided in sufficient amounts in a dessert, it may help you feel more satiated and help temper blood sugar swings. Plus, in many cases, that protein comes in a package of other nutritional benefits. For instance, if you’re eating a dessert made with protein-packed Greek yogurt, you’re not just getting protein; you’re getting all the yogurt’s bone-benefitting calcium and immune-boosting probiotics, too. Adding nuts to your dessert doesn’t just provide plant-based protein, but it also provides heart-healthy fats. Yes, desserts need not be just empty calories. Ready for a treat? These protein-filled desserts with a healthy twist are dietitian-approved—and delicious.