Fitness Food Friday: Seared Scallops


Meet the Author:

Sarah Williams is a graduate of the Art Institute of Colorado with a Culinary degree and a background in nutrition. She has spent time honing her skills in local restaurants including Giovannis and Fire. For the past three years Sarah has been a personal chef for elite and professional athletes, designing menus that adhere to strict dietary needs. When she is not cooking, Sarah is a mom to two active children and enjoys yoga, biking, and cross training workouts with her husband. Being physically fit, healthy, and knowing where her food comes from are passions of hers. If you would like to reach Sarah personally, email her at Every Friday, Sarah will have a new healthy and delicious recipe to share with the fitness community. Stay tuned for next week's recipe!

Seared scallops with cauliflower puree

I found these 2 flavors pair well together, combining the sweet of the sea with the sweet of the Earth. They both have tons of protein and are rich in omega 3 fatty acids. Cauliflower is rich in vitamin c and vitamin k as well has anti inflammatory benefits. It also provides natural cardiovascular and antioxidant support.

Grocery list

2 cups chopped cauliflower florets

1 cup cubed, peeled Yukon gold potatoes

1 cup of water

1/2 cup of low sodium chicken broth

1 TBS of avocado oil

1 1/2 lbs of sea scallops

3/4 tsp of kosher salt

1 1/2 TBS of grass fed butter or regular butter

1/8 tsp of crushed red pepper

Salt and pepper to taste

Half fresh lemon

Handful chopped parsley


To begin, place the first 4 ingredients in a sauce pan and bring to a boil. Next, cover and reduce the heat. Now, let the ingredients simmer for about 6 minutes. Remove the saucepan from the heat and let stand uncovered for 10 minutes.

Heat a large skillet over high heat and add oil to the pan. Next, pat the scallops dry with paper towels. Then sprinkle with salt and pepper. Add the scallops to the pan and sear for about 3 minutes on each side or until they are done. Remove the scallops from pan.

Pour cauliflower mixture into a blender and add some salt to desired taste, also add butter and crushed red pepper. Blend until mixture is smooth and serve puree with scallops. I like to add some fresh lemon and chopped parsley to the scallops.

Featured Posts
Recent Posts