Sticky Pan-fried Scallops
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Sticky Pan-fried Scallops

Submitted by: Tracy Dunn

Prep Time: 15 Minutes

Cook Time: 7 Minutes

Servings: 8

Adapted from a Jaime Oliver recipe, these are super quick, really yummy, and even work as an appie! Based the serving information on a serving being 4 small scallops, or 2 jumbo ones.


    24 oz. scallops, fresh, wild-caught

    1 lemon

    1/2 bell pepper, any color

    5 seasoning, Chinese 5 Spice, powdered, organic

    1 extra virgin olive oil

    1 clove garlic

    1 tbsp. honey, raw

    1 tsp. butter

    2 tbsp. cilantro, bunch, fresh, organic

    sea salt & black pepper to taste


Score the scallops on one side. (like a tic-tac-toe grid). Place scallops in a bowl, drizzle over some oil, season with sea salt and pepper, finely grate over some lemon zest and dust with five spice powder. Toss together to coat in the flavours. Set aside while pan is heating.

Heat frying pan on the highest heat. Put some oil in a pan and add the scallops. Don't turn the scallops until they've had 2-3 mins or are golden underneath. Quickly turn them over and cook for 30 secs. Add the peppers, squeeze in the juice of 1/2 lemon and butter, Tossing to coat. Add a drizzle of honey and crush over the garlic clove. Toss to blend the garlic in. Take off the heat and once honey is melted and sticky, toss again to coat. Pour scallops on a plate and sprinkle with torn leaves of coriander.

*Each ounce of this recipe would be 1 protein serving.