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5 Seared Scallops with Zoodles Weight Loss Recipes: Low-Carb Dinner

Last Updated on September 22, 2024 by Arif Chowdhury

Are you looking for a mouthwatering, low-carb dinner option that supports your weight loss goals? Look no further!

Seared scallops with zoodles (zucchini noodles) are the perfect combination of lean protein and nutrient-rich vegetables. This article will introduce you to five fantastic recipes that are not only delicious but also help you stay on track with your health objectives.

Did you know that scallops are an excellent source of protein, with about 20 grams per 3-ounce serving?

They’re also low in calories, making them an ideal choice for weight-conscious individuals. Let’s dive into these scrumptious recipes that will tantalize your taste buds while keeping your carb intake in check.

Why Choose Scallops and Zoodles for Weight Loss?

Before we get to the recipes, let’s briefly discuss why this combination is so beneficial for weight loss:

  1. Low in calories: Scallops are relatively low in calories, with only about 140 calories per 3-ounce serving.
  2. High in protein: Protein helps you feel full and satisfied, reducing overall calorie intake.
  3. Nutrient-dense: Both scallops and zucchini are packed with essential vitamins and minerals.
  4. Low in carbs: Zoodles are a great low-carb alternative to traditional pasta, with only about 3 grams of net carbs per cup.

Now, let’s explore our five delectable recipes!

Recipe 1: Classic Lemon Garlic Seared Scallops with Zoodles

This timeless combination of lemon, garlic, and herbs perfectly complements the delicate flavor of scallops.

Ingredients:

  • 1 lb sea scallops
  • 2 medium zucchini, spiralized
  • 2 tbsp olive oil
  • 2 cloves garlic, minced
  • Juice of 1 lemon
  • 1 tbsp fresh parsley, chopped
  • Salt and pepper to taste

Steps:

  1. Pat the scallops dry with paper towels and season with salt and pepper.
  2. Heat 1 tbsp olive oil in a large skillet over medium-high heat.
  3. Add scallops to the hot pan and sear for 2-3 minutes on each side until golden brown. Remove from pan and set aside.
  4. In the same pan, add remaining olive oil and minced garlic. Sauté for 30 seconds.
  5. Add spiralized zucchini and cook for 2-3 minutes until slightly tender.
  6. Return scallops to the pan, add lemon juice, and toss everything together.
  7. Garnish with fresh parsley and serve immediately.

Recipe 2: Spicy Cajun Scallops with Zoodles

Kick things up a notch with this zesty Cajun-inspired dish that’s bursting with flavor.

Ingredients:

  • 1 lb sea scallops
  • 2 medium zucchini, spiralized
  • 2 tbsp olive oil
  • 1 tbsp Cajun seasoning
  • 1 bell pepper, sliced
  • 1 small onion, sliced
  • 1 clove garlic, minced
  • 1 tbsp fresh cilantro, chopped

Steps:

  1. Pat scallops dry and season with Cajun seasoning.
  2. Heat 1 tbsp olive oil in a skillet over medium-high heat.
  3. Sear scallops for 2-3 minutes per side until golden. Set aside.
  4. In the same pan, add remaining oil, onion, and bell pepper. Sauté for 3-4 minutes.
  5. Add garlic and cook for another 30 seconds.
  6. Toss in spiralized zucchini and cook for 2-3 minutes until tender-crisp.
  7. Return scallops to the pan and heat through.
  8. Garnish with fresh cilantro before serving.

Recipe 3: Creamy Pesto Scallops with Zoodles

This rich and flavorful dish proves that low-carb doesn’t mean sacrificing indulgence.

Ingredients:

  • 1 lb sea scallops
  • 2 medium zucchini, spiralized
  • 2 tbsp olive oil
  • 1/4 cup heavy cream
  • 1/4 cup basil pesto
  • 2 tbsp grated Parmesan cheese
  • Salt and pepper to taste

Steps:

  1. Season scallops with salt and pepper.
  2. Heat olive oil in a large skillet over medium-high heat.
  3. Sear scallops for 2-3 minutes on each side until golden. Remove from pan.
  4. In the same pan, add heavy cream and pesto. Simmer for 2 minutes.
  5. Add spiralized zucchini and cook for 2-3 minutes until tender.
  6. Return scallops to the pan and toss everything in the sauce.
  7. Sprinkle with Parmesan cheese before serving.

Recipe 4: Asian-Inspired Ginger Soy Scallops with Zoodles

Transport your taste buds to the Far East with this aromatic and savory dish.

Ingredients:

  • 1 lb sea scallops
  • 2 medium zucchini, spiralized
  • 2 tbsp sesame oil
  • 2 tbsp low-sodium soy sauce
  • 1 tbsp grated fresh ginger
  • 2 cloves garlic, minced
  • 1 tbsp rice vinegar
  • 1 tsp honey (optional)
  • 2 green onions, sliced
  • 1 tsp sesame seeds

Steps:

  1. In a small bowl, mix soy sauce, ginger, garlic, rice vinegar, and honey (if using).
  2. Heat 1 tbsp sesame oil in a large skillet over medium-high heat.
  3. Sear scallops for 2-3 minutes per side until golden. Set aside.
  4. In the same pan, add remaining sesame oil and spiralized zucchini. Cook for 2-3 minutes.
  5. Pour in the sauce mixture and toss to coat the zoodles.
  6. Return scallops to the pan and heat through.
  7. Garnish with sliced green onions and sesame seeds before serving.

Recipe 5: Mediterranean Herb Scallops with Zoodles

Embrace the flavors of the Mediterranean with this herb-infused, light, and refreshing dish.

Ingredients:

  • 1 lb sea scallops
  • 2 medium zucchini, spiralized
  • 2 tbsp olive oil
  • 1 tbsp fresh oregano, chopped
  • 1 tbsp fresh basil, chopped
  • 1 tbsp fresh thyme, chopped
  • 2 cloves garlic, minced
  • 1/4 cup cherry tomatoes, halved
  • 2 tbsp kalamata olives, pitted and sliced
  • Juice of 1/2 lemon
  • Salt and pepper to taste

Steps:

  1. Season scallops with salt and pepper.
  2. Heat 1 tbsp olive oil in a large skillet over medium-high heat.
  3. Sear scallops for 2-3 minutes on each side until golden. Remove from pan.
  4. In the same pan, add remaining olive oil and garlic. Sauté for 30 seconds.
  5. Add spiralized zucchini and cook for 2-3 minutes until tender.
  6. Toss in cherry tomatoes, olives, and fresh herbs. Cook for another minute.
  7. Return scallops to the pan and drizzle with lemon juice.
  8. Toss everything together and serve immediately.

Tips for Perfect Seared Scallops

To ensure you get restaurant-quality seared scallops every time, follow these simple tips:

  1. Pat scallops dry: Remove excess moisture with paper towels for a better sear.
  2. Use a hot pan: Ensure your skillet is hot before adding the scallops.
  3. Don’t overcrowd: Leave space between scallops to prevent steaming.
  4. Resist the urge to move them: Let scallops sear undisturbed for the best crust.
  5. Cook just until done: Overcooked scallops can become rubbery.

The Weight Loss Benefits of This Meal Combination

Incorporating seared scallops with zoodles into your diet can significantly support your weight loss efforts. Here’s why:

  1. Low in calories: A typical serving of this meal contains around 300-400 calories, making it easy to fit into a calorie-controlled diet.
  2. High in protein: With approximately 20-25 grams of protein per serving, this meal helps keep you feeling full and satisfied.
  3. Rich in nutrients: Both scallops and zucchini provide essential vitamins and minerals without adding excessive calories.
  4. Low in carbs: By substituting traditional pasta with zoodles, you’re significantly reducing your carbohydrate intake.

Did you know that replacing high-carb foods with low-carb alternatives like zoodles can lead to an average weight loss of 1-2 pounds per week when combined with a balanced diet and regular exercise?

Conclusion

These five seared scallops with zoodles recipes offer a delicious and varied approach to low-carb dinners that support your weight loss goals.

By incorporating these meals into your weekly menu, you’ll enjoy flavorful, satisfying dinners without compromising your health objectives.

Remember, consistency is key when it comes to weight loss. Combine these nutritious meals with regular physical activity and a balanced diet for the best results. Bon appétit and here’s to your health journey!