💪 Protein Breakdown (Per Serving)

  • 8–10 large sea scallops (6–7 oz)
    → ~40–50g protein
    → ~220–260 calories
    → Very low fat, very low carb

(Exact protein depends on scallop size.)

🛒 Ingredients (Serves 2)

  • 1 lb large sea scallops (patted VERY dry)
  • 1 tbsp olive oil (or avocado oil)
  • 1 tbsp butter (optional but adds flavor)
  • 1 tsp smoked paprika
  • ½ tsp cayenne (adjust heat)
  • ½ tsp garlic powder
  • ½ tsp salt
  • ¼ tsp black pepper
  • Juice of ½ lemon
  • Optional: chili flakes, fresh parsley

🔥 How to Get the Perfect Char

1️⃣ Dry = Crispy

Pat scallops dry with paper towels.
Moisture prevents browning.

2️⃣ Season

Mix paprika, cayenne, garlic powder, salt, and pepper.
Coat scallops lightly on both sides.

3️⃣ Sear HOT

  • Heat cast iron skillet over medium-high until very hot.
  • Add oil.
  • Place scallops down — do not move them.
  • Sear 2–3 minutes until deep golden crust forms.

4️⃣ Flip Once

  • Add butter.
  • Sear another 1–2 minutes.
  • Finish with lemon juice.

Internal temp should reach about 125–130°F for tender scallops.

🔥 Pro Tips for Restaurant-Level Crust

  • Don’t overcrowd the pan.
  • Use large sea scallops (not bay scallops).
  • Remove side muscle if still attached.
  • Let pan fully reheat between batches.

🥦 High-Protein Pairing Ideas

To push protein even higher:

  • Serve over Greek yogurt chili sauce
  • Pair with high-protein quinoa
  • Add grilled shrimp on the side
  • Serve with roasted asparagus + cottage cheese mash

🌶 Want It Even Spicier?

  • Add sriracha butter drizzle
  • Use blackening seasoning
  • Finish with hot honey

If you’d like, I can also give you:

  • Air fryer version
  • Creamy high-protein sauce version
  • Bodybuilding meal-prep version
  • 600-calorie muscle-building plate version