Maple-seared scallops



5 min


10 min


4 Servings

Maple-seared scallops

Ready in just 10 minutes, serve this 100-calorie protein-packed main over a bed of creamy kale, and help yourself to seconds.


  • 12 sea scallops
  • 1/4 tsp salt
  • 1/4 tsp hot-red-chili-flakes
  • 1/8 tsp fresh-ground black pepper
  • 2 tsp canola oil
  • 1 tbsp maple syrup
  • 2 tbsp water


  • Pat scallops dry with paper towels. Sprinkle with salt, chili flakes and pepper.
  • Heat a large non-stick frying pan over medium-high. Add oil, then scallops. Cook until dark golden, about 2 min per side. Transfer scallops to a plate. Reduce heat to medium.
  • Add maple syrup and water to pan. Stir until saucy, about 30 sec. Drizzle over scallops.
  • Serve with Creamy Kale.

Nutrition (per serving)

  • Calories
  • 108,
  • Protein
  • 14 g,
  • Carbohydrates
  • 5 g,
  • Fat
  • 3 g,
  • Sodium
  • 281 mg.
Wine Pairings
2011 Le Vieux Pin Petit Sigma Blanc, British Columbia, $20.

Maple scallops & creamed greens – pair it with: A Canadian white. This dry,
aromatic white is a wonderful accessible Okanagan option. Pineapple fruit character on both the nose and palate complements the sweet maple note of the scallops. Our pick: 2011 Le Vieux Pin Petit Sigma Blanc, British Columbia, $20.

Reader Tested!

“Easy, quick and delicious! A bit glamorous as well. It felt like fine dining in my own house.” Laura Cofell