This Seared Scallops with Dijon Wine Sauce recipe is not only elegant, it's low carb, keto friendly, and easy to make!
Moving back to Ontario has meant better access to better food - especially with seafood.
Although we are living in a harbour city, we’re nowhere near the ocean... but the fish and seafood offerings here are amazing.
One thing I’ve been loving is being less than an hour away from TWO big seafood warehouse stores. (Maybe more, but 2 that I know of!)
A recent trip to one of them - Seafood Depot - left us with an amazing haul of shrimp, scallops, crayfish, clams, and more.
It was a big “freezer stock up” trip, getting ready to go back on low carb.
Anyway, as part of this, we had some really nice sea scallops to work with.
Low Carb Scallops
Like most meats, scallops are low carb and keto - it’s all about how you serve them!
Searing scallops in a bit of butter, seasoning with some salt and pepper, and serving it with some non-starchy vegetables is really all you need to do for low carb scallops.
Sometimes you want to dress it up a bit, and that’s where this Dijon Wine Sauce comes in!
The sauce comes together very quickly and easily, and accents the scallops well - without overpowering them.
This makes for a nice option for a fancy dinner for 2 - and it doesn’t even feel like diet food!
How to Sear Scallops
Searing scallops is an easy thing to do... but it’s also easy to screw it up!
Here are a few things to keep in mind, for perfectly seared scallops.
Pick scallops that are of relatively equal size, to ensure even cooking
If your scallops are all different sizes, some will overcook before others are properly cooked.
Thaw the scallops
If you’re using frozen scallops, be sure to have them thoroughly defrosted before working with the,
This should be done in the fridge, NOT on the counter or in a microwave.
Dry the scallops
Use a paper towel to blot off all surface moisture. Moisture will prevent a proper crust from forming as you cook it!
Preheat the pan
Many people swear by cast iron skillets, but I’m not a fan (Don’t judge!). I use a nonstick pan for this, no problem.
You want the pan good and hot before adding the scallops. If using a nonstick pan, you’ll want it at about ⅔ of the maximum heat setting.
Never cook nonstick pans on high!
Don’t Crowd the Pan
Too many scallops in the pan will lead to steaming, rather than searing. Give them room!
Don’t Overcook the Scallops!
Scallops need to cook for about 1-2 minutes per side - no longer! Time will depend on the thickness of the scallop, and the heat of the pan.
You want a good crust on both sides, with a strip of translucent scallop in the very center.
Overcooked scallops can be rubbery, and a waste of a great - and expensive - ingredient.
Have your sauce ready to go before cooking the scallops, so you can serve them immediately, and hot!
How to Make Seared Scallops with Dijon Wine Sauce
Full recipe follows, here's the pictorial overview:
White Wine Cream Sauce
In a small saucepan, melt butter over medium heat. Add shallot, cook until tender.
Add garlic, mustard, and lemon zest, stir to combine.
Carefully pour wine into the pan, allow to cook for one minute before adding the heavy cream.
Gently simmer for about 20 minutes, or until about half the original volume.
While sauce is simmering, prepare the scallops:
Use a paper towel to pat scallops dry all over, season with salt and pepper. Set aside.
Using a cast-iron or other heavy-bottomed pan - NOT a nonstick pan! - heat over high until very hot.
Add butter to the pan, allow to melt.
Add scallops to the pan, each one laying on one of the flat sides. Cook for about 2 minutes, or until a nice crust forms.
Flip the scallops, cook for another 2 minutes.
Serve on a puddle of the cream sauce.
More Low Carb Fish & Seafood Recipes
Looking for more low carb or keto fish recipes? I’ve got you covered!
Keto Spicy Salmon Poke Bowl
Low Carb Keto Chirashi Bowl
Keto Crab Cakes
Tuna Poke Bowl
Grilled Cilantro Lime Shrimp
Keto Clam Chowder
Crunchy Keto Coconut Shrimp
Low Carb Shrimp Curry
Hot Smoked Salmon
Pesto Shrimp Palmini
Low Carb Spinach Feta Salmon Pinwheels
Baked Sesame Ginger Salmon [Keto]
Keto Fish Cakes & Tartar Sauce
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Seared Scallops with White Wine Cream Sauce
White Wine Cream Sauce:
- 2 tablespoon Butter
- 1 tablespoon Finely Minced Shallot
- 2 Garlic Cloves pressed or finely minced
- 1 teaspoon Dijon Mustard
- 1 teaspoon Lemon Zest
- ¼ cup Dry White Wine
- ½ Cup Heavy Cream
- Salt and Pepper to taste
- 10-12 Sea Scallops
- Salt and Pepper
- 2 tablespoon Butter
White Wine Cream Sauce:
- In a small saucepan, melt butter over medium heat. Add shallot, cook until tender.
- Add garlic, mustard, and lemon zest, stir to combine.
- Carefully pour wine into the pan, allow to cook for one minute before adding the heavy cream.
- Simmer for about 20 minutes, or until about half the original volume.
- While sauce is simmering, prepare the scallops:
- Use a paper towel to pat scallops dry all over, season with salt and pepper. Set aside.
- Using a cast iron or other heavy bottomed pan - NOT a nonstick pan! - heat over high until very hot.
- Add butter to the pan, allow to melt.
- Add scallops to the pan, each one laying on one of the flat sides. Cook for about 2 minute, or until a nice crust forms.
- Flip the scallops, cook for another 2 minutes.
- Serve on a puddle of the cream sauce.