Ingredients
For the scallops:
1 lb (450g) large sea scallops (about 10–12)
Salt and freshly ground black pepper
1 tbsp olive oil or avocado oil
1 tbsp unsalted butter
For the creamy garlic herb sauce:
3 cloves garlic, minced
½ cup low-fat Greek yogurt or ½ cup heavy cream (for richer sauce)
¼ cup chicken or vegetable broth
1 tsp Dijon mustard (optional but adds depth)
2 tbsp grated Parmesan cheese
1 tbsp lemon juice (fresh)
1 tbsp chopped fresh parsley
1 tsp fresh thyme (or ½ tsp dried)
1 tbsp chopped fresh basil (optional)
Salt and pepper to taste
Instructions
Prepare the scallops:
Pat scallops completely dry with paper towels. (Moisture prevents searing.)
Season both sides with salt and pepper.
Sear the scallops:
Heat oil and butter in a large skillet over medium-high heat until hot and shimmering.
Add scallops in a single layer without crowding.
Sear 1.5–2 minutes per side until golden brown and opaque in the center.
Remove and set aside on a warm plate.
Make the sauce:
In the same pan (lower to medium heat), add minced garlic and sauté 30 seconds until fragrant.
Stir in broth and scrape up any browned bits from the pan.
Add Greek yogurt or cream, Dijon (if using), and Parmesan.
Simmer gently for 2–3 minutes until slightly thickened.
Stir in lemon juice and herbs. Season with salt and pepper to taste.
Combine:
Return scallops to the pan for 1 minute to warm through in the sauce.
Spoon sauce over the top and serve immediately.
