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3-Minute Scallops
For great flavor without the use of heated fats or oils, "Healthy Sauté" your scallops.
3-Minute Scallops Prep and Cook Time: 10 minutes

  • 1/2 lb bay scallops or sea scallops
  • 1 TBS low-sodium chicken or vegetable broth
  • 2 medium cloves garlic
  • 1 TBS extra virgin olive oil
  • 1 TBS fresh lemon juice
  • sea salt and pepper to taste


  1. Press or finely chop garlic and let sit for 5 minutes to enhance its health-promoting benefits.
  2. Heat 1 TBS broth over medium heat in a stainless steel skillet.
  3. When broth begins to steam, add scallops and garlic and sauté for 2 minutes stirring frequently. After 2 minutes, turn scallops over and let cook on the other side for 1 minute. Scallops cook very quickly so watch your cooking time. Overcooked scallops become tough. (If you are using larger sea scallops, you'll need to cook for 1-2 minutes longer.)
  4. Dress with extra virgin olive oil, lemon juice, garlic, salt and pepper.
Serves 2

Nutritional Profile

3-Minute Scallops
1.00 serving
(140.34 grams)
Calories: 167



Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which 3-Minute Scallops is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

3-Minute Scallops
1.00 serving
140.34 grams
Calories: 167

World's Healthiest
Foods Rating
vitamin B121.74 mcg737.8excellent
selenium25.61 mcg475.0very good
protein19.37 g394.2very good
phosphorus253.39 mg363.9very good
magnesium64.71 mg151.7good
World's Healthiest
Foods Rating
excellent DRI/DV>=75% OR
Density>=7.6 AND DRI/DV>=10%
very good DRI/DV>=50% OR
Density>=3.4 AND DRI/DV>=5%
good DRI/DV>=25% OR
Density>=1.5 AND DRI/DV>=2.5%

In-Depth Nutritional Profile for 3-Minute Scallops

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