Scallops with Creamy Broccoli Puree
This dish is a study in texture and mineral brightness. By pairing the natural, oceanic sweetness of scallops with a velvety broccoli base, you create a meal that is both light and incredibly satisfying. The extra virgin olive oil acts as the flavor bridge here, softening the brassy edge of the broccoli and helping you absorb its high vitamin content.
The oil is the workhorse of this recipe: it provides the high-heat sear for the scallops and the silky finish for the soup. Because EVOO is a stable, healthy fat, it keeps you feeling full without the heaviness of butter or cream. It’s a clean, direct way to eat that highlights the quality of your ingredients.
This dish is a complete, light main course. To make it a heartier meal, serve it alongside a side of wild rice or a few thick slices of toasted sourdough to soak up the green puree.
Ingredients
· 12 Large sea scallops (cleaned and patted dry)
· 1.5 lbs (700g) Broccoli (florets and tender stems, chopped)
· 1/4 cup (60ml) Extra virgin olive oil
· 2 cups (500ml) Vegetable stock
· 1 Lemon (for zest and a squeeze of juice)
· Salt and black pepper to taste
Method
1. Simmer the broccoli: Place the broccoli in a pot with the stock. Bring to a boil, then simmer for about 8–10 minutes until very tender.
2. Puree the base: Transfer the broccoli and a splash of the cooking liquid to a blender. With the motor running, slowly stream in half of the extra virgin olive oil. This emulsifies the greens into a silky, peppery puree. Season with salt and lemon juice.
3. Sear the scallops: Heat the remaining olive oil in a heavy skillet over high heat until it shimmer. Season the scallops with salt and pepper.
4. Build the crust: Place the scallops in the hot oil. Sear for 2 minutes per side without moving them, until they develop a golden-brown, crunchy crust. The oil keeps the delicate centers moist while the outside crisps up.
5. Assemble: Ladle the warm broccoli puree into shallow bowls and top with the seared scallops. Finish with a final drizzle of fresh EVOO and lemon zest.
Nutritional Analysis
· Total Recipe: 1,442.0 Calories | 64.8g Protein | 118.2g Fat | 18.2g Fiber
· Per Serving (2 servings): 721.0 Calories | 32.4g Protein | 59.1g Fat | 9.1g Fiber