This dish for Blackened Seared Scallops with Garlic Herb Cream Sauce is undoubtedly one of those that will surprise you in the greatest way imaginable.
I wanted to make something a bit more special than our typical dinner last weekend, but I didn’t want to spend a lot of time in the kitchen. For weeks, a close friend had been talking about homemade seared scallops and arguing that they were far simpler to prepare than most people realise. At last, I made the decision to test them, and I’m quite happy that I did..
Blackened Seared Scallops with Garlic Herb Cream Sauce (Anti-Inflammatory)
Blackened Seared Scallops with Garlic Herb Cream Sauce: A Flavor-Packed Anti-Inflammatory Seafood Dinner
If you’re looking for a restaurant-quality seafood recipe that’s both delicious and nourishing, these Blackened Seared Scallops with Garlic Herb Cream Sauce are an excellent choice. Perfectly caramelized sea scallops are coated in an anti-inflammatory spice blend and paired with a creamy garlic herb sauce made with wholesome ingredients. Rich in lean protein, omega-3 fatty acids, antioxidants, and healthy fats, this elegant meal is ideal for healthy eating, low-carb diets, and special occasions.
Why You’ll Love This Recipe
- Ready in under 30 minutes
- High in lean protein
- Naturally gluten-free and low carb
- Anti-inflammatory ingredients
- Restaurant-quality presentation
- Perfect for weeknight dinners or entertaining
Prep Time
- Prep Time: 10 minutes
- Cook Time: 8 minutes
- Total Time: 18 minutes
Servings: 4
Ingredients
For the Scallops
- 1½ pounds large sea scallops
- 2 tablespoons avocado oil
- 1 teaspoon smoked paprika
- 1 teaspoon turmeric
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
- ½ teaspoon dried thyme
- ½ teaspoon oregano
- ¼ teaspoon cayenne pepper (optional)
- ½ teaspoon black pepper
- ½ teaspoon sea salt
Garlic Herb Cream Sauce
- ¾ cup plain Greek yogurt
- 2 tablespoons olive oil
- 2 garlic cloves, minced
- 1 tablespoon fresh parsley, chopped
- 1 tablespoon fresh chives, chopped
- 1 teaspoon fresh dill
- 1 teaspoon Dijon mustard
- 1 tablespoon lemon juice
- 1 teaspoon lemon zest
- Salt and pepper to taste
Anti-Inflammatory Ingredients
This recipe includes several ingredients known for their anti-inflammatory properties:
- Turmeric
- Garlic
- Olive oil
- Fresh herbs
- Lemon
- Greek yogurt
- Sea scallops (rich in omega-3 fatty acids)
Instructions
Step 1: Prepare the Scallops
Pat the scallops completely dry using paper towels.
Removing excess moisture helps create a beautifully golden crust.
Step 2: Season
Mix together:
- Smoked paprika
- Turmeric
- Garlic powder
- Onion powder
- Thyme
- Oregano
- Cayenne
- Salt
- Pepper
Coat both sides of the scallops evenly.
Step 3: Make the Sauce
In a bowl combine:
- Greek yogurt
- Olive oil
- Garlic
- Lemon juice
- Lemon zest
- Dijon mustard
- Fresh herbs
- Salt
- Pepper
Whisk until smooth.
Refrigerate while cooking the scallops.
Step 4: Sear
Heat avocado oil in a heavy skillet over medium-high heat.
Once hot:
- Add scallops without overcrowding.
- Cook 2–3 minutes per side.
- Avoid moving them while searing.
- Flip only once.
The scallops should develop a rich golden-blackened crust while remaining tender inside.
Step 5: Serve
Arrange the scallops on a serving platter.
Serve alongside the chilled garlic herb cream sauce.
Garnish with:
- Fresh parsley
- Lemon wedges
- Cracked black pepper
Serving Suggestions
Pair these blackened scallops with:
- Roasted asparagus
- Garlic broccoli
- Cauliflower mash
- Quinoa
- Wild rice
- Zucchini noodles
- Mixed greens with lemon vinaigrette
- Roasted Brussels sprouts
- Steamed green beans
- Cucumber avocado salad
Recipe Variations
Dairy-Free
Replace Greek yogurt with unsweetened coconut yogurt.
Keto Version
Use full-fat Greek yogurt and serve with cauliflower mash.
Paleo Version
Replace yogurt with homemade avocado garlic sauce.
Spicy Version
Increase cayenne pepper and add crushed red pepper flakes.
Mediterranean Style
Add:
- Capers
- Fresh basil
- Extra lemon
- Crumbled feta (optional)
Pro Tips
- Dry scallops thoroughly before seasoning.
- Use fresh sea scallops instead of treated scallops whenever possible.
- Don’t overcrowd the skillet.
- Cook only until just opaque.
- Let the pan get very hot before adding scallops.
Storage
Refrigerator
Store leftovers in an airtight container for up to 2 days.
Freezer
Scallops can be frozen for up to 2 months.
The sauce is best made fresh.
Nutrition (Approximate Per Serving)
- Calories: 310
- Protein: 34g
- Fat: 16g
- Saturated Fat: 3g
- Carbohydrates: 6g
- Fiber: 1g
- Sugar: 3g
- Sodium: 480mg
- Cholesterol: 62mg
- Calcium: 12% DV
- Iron: 10% DV
Frequently Asked Questions
Are sea scallops healthy?
Yes. Sea scallops are an excellent source of lean protein, vitamin B12, selenium, phosphorus, and heart-healthy omega-3 fatty acids.
Why won’t my scallops brown?
Excess moisture prevents proper caramelization. Pat them dry thoroughly and cook in a very hot pan.
Can I use frozen scallops?
Absolutely. Thaw completely in the refrigerator and pat them dry before cooking.
Is this recipe gluten-free?
Yes. All ingredients are naturally gluten-free. Always check seasoning labels if using packaged blends.
Can I make the sauce ahead of time?
Yes. The garlic herb cream sauce can be prepared up to 24 hours in advance and stored in the refrigerator.
What herbs work best?
Fresh parsley, dill, chives, thyme, and basil all complement scallops beautifully.
Can I grill the scallops instead?
Yes. Thread the scallops onto skewers and grill over medium-high heat for about 2–3 minutes per side.
Final Thoughts
These Blackened Seared Scallops with Garlic Herb Cream Sauce deliver the perfect balance of bold flavor, elegant presentation, and wholesome nutrition. With anti-inflammatory spices, fresh herbs, heart-healthy fats, and lean seafood, this dish is ideal for anyone seeking a healthy gourmet meal without sacrificing taste. Whether you’re planning a quick weeknight dinner or an impressive date-night entrée, these scallops are sure to become a favorite.
