Seared Scallops with Mint Vinaigrette & Green Pea Purée

Our slightly browned scallops nestle on a bed of puréed peas, as satisfying in texture as they are nutritionally robust.

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Seared Scallops Recipe
Jodi Pudge

Nutritional Bonus: Green peas offer loads of protein, fiber, vitamin K and C, manganese, and B-vitamins thiamin, folate and B6. Folate promotes healthy red blood cell formation while vitamin B6 helps keep your blood glucose levels within a normal range.

Prep Time
30 min
30 min


  • 6 tsp olive oil, divided
  • 2 leeks, trimmed, rinsed and thinly sliced
  • 1/4 tsp sea salt, divided
  • 1 tsp fresh thyme leaves
  • 2 cups frozen green peas
  • 3/4 cup low-fat milk, plus additional if needed
  • 1 lb sea scallops
  • 1 tsp fresh lemon juice
  • 2 tsp white wine vinegar
  • 1 tsp minced fresh mint
  • 1/2 tsp raw honey


  1. Heat a skillet on medium-low. Add 1 tsp oil and swirl to coat skillet. Add leeks and 1/8 tsp salt and cook, stirring occasionally, until leeks are softened and just starting to brown. Add thyme, peas and milk. Increase heat to medium and cook, stirring, until peas are heated through, about 5 minutes. Remove mixture from heat.
  2. Scrape pea-milk mixture into a blender and purée until smooth, adding a bit more milk to thin, if necessary.
  3. Heat a large, clean skillet on medium-high. Add 1 tsp oil and swirl to coat pan. Add scallops, leaving a bit of space between each to prevent steaming. Sear scallops for about 3 minutes per side, until golden brown and barely firm to the touch. Transfer scallops to a plate.
  4. In a small bowl, whisk together remaining 4 tsp oil, lemon juice, vinegar, 1 tsp water, mint, honey and remaining 1/8 tsp salt.
  5. To serve, spoon 1/2 cup pea purée onto each of 4 plates and top with 4 scallops. Spoon 2 tsp vinaigrette over top of scallops and serve.

Nutrition Information

  • Serving Size 4 scallops, 1/2 pea puree, 2 t vinaigrette
  • Calories 259
  • Carbohydrate Content 22 g
  • Cholesterol Content 40 mg
  • Fat Content 9 g
  • Fiber Content 4 g
  • Protein Content 24 g
  • Saturated Fat Content 1 g
  • Sodium Content 449 mg
  • Sugar Content 8.5 g
  • Monounsaturated Fat Content 0 g
  • Polyunsaturated Fat Content 1 g