FILED UNDER: Dinners Gluten Free Lunches Meat

Sautéed Scallops and Broccoli Mashed Potatoes

The seared scallops melt in your mouth in a garlic-butter sauce over creamy mashed potatoes with broccoli, it's easily a family favorite!
Ratings
5/5
JUMP TO RECIPE

Prep

2-3 days

Cook

15 min

Servings

30

Elevate your dining experience with this exquisite recipe for sauteed scallops and broccoli mashed potatoes, a harmonious blend of succulent seafood and creamy mashed potatoes infused with vibrant broccoli. This dish epitomizes the perfect balance of flavors and textures, showcasing a delicious sweetness of seared scallops alongside the earthy richness of broccoli-infused mashed potatoes.

Scallops, prized for their tender texture and sweet flavor, have been enjoyed as a delicacy for centuries, particularly in coastal regions where they are abundant. In European cuisine, scallops are often pan-seared of grilled to perfection, allowing their natural sweetness to shine through. Potatoes, on the other hand, have a much broader culinary history, with origins in South America dating back thousands of years. Mashed potatoes, in particular, have become a beloved comfort food in many cultures, prized for their creamy texture and versatility. 

Scallops are an excellent source of lean protein, making them a healthy choice for a balanced diet. Protein is essential for building and repairing tissues, supporting muscle growth, and maintaining overall health. Broccoli is a nutritional powerhouse, packed with vitamins, minerals, and antioxidants. It is particularly high in vitamin C, vitamin K, and folate, as well as fiber, which promote digestive health and helps to keep you feeling full and satisfied. Both scallops and broccoli contain nutrients that are beneficial for heart health. Scallops are rich in omega-3 fatty acids, which can help to reduce inflammation and lower the risk of heart disease. Broccoli contains compounds like sulforaphane and glucoraphanin, which have been shown to support heart health and reduce the risk of cardiovascular disease. 

If you have any leftovers of sauteed scallops and broccoli mashed potatoes, you can store them in the refrigerator for up to 2-3 days. Place the scallops and mashed potatoes in separate airtight containers to maintain their freshness. When reheating, gently warm the scallops in a skillet over low heat until heated through, being careful not to overcook them. Reheat the mashed potatoes in a saucepan over medium heat, stirring occasionally until warmed through. Enjoy the leftovers as a delicious and satisfying meal for lunch or dinner. 

Let me know in the comments below if you tried the recipe and if you have any variations you’d like to share! 

Sautéed Scallops and Broccoli Mashed Potatoes

RECIPE

Sautéed Scallops and Broccoli Mashed Potatoes 

Ingredients

For the Scallops:
  • 2 pounds of thawed scallops, patted dry
  • 2 teaspoons of smoked paprika
  • 1 and 1/2 teaspoon of ground black pepper
  • 2 teaspoons of salt
  • 3 tablespoons of unsalted butter
  • 1 sprig of thyme
  • 2 cloves of garlic, sliced
  • 1 tablespoon of finely sliced green onion, for garnish
For the Mashed Potatoes:
  • 4 peeled Idaho, Yukon Golden, or Red potatoes, chopped into quarters
  • Enough water to cover the potatoes, for boiling
  • 1 dried bay leaf
  • 1 tablespoon of salt, for boiling the potatoes
  • 1 finely chopped head of broccoli
  • 6 tablespoons of butter
  • 3 minced cloves of garlic
  • 1 teaspoon of salt, for the broccoli
  • Salt and pepper, for garnish

Directions

For the Scallops and Mashed Potatoes:
  1. Start by covering all the scallops with paper towel to dry them completely, then start cooking the mashed broccoli and potatoes.
  2. In a medium pot, add the potatoes (4), cold water, dried bay leaf, and salt (2 tbsps.) over high heat.
  3. Once the pot begins to boil, lower the heat to simmer for 15 minutes.
  4. Remove from the heat when they’re soft enough to pierce through with a fork and set aside.
  5. Place a large sauté pan or skillet over medium heat and add butter (2 tbsps.).
  6. When the butter has melted and begins to foam, add the finely chopped broccoli into the pan along with garlic (3) and salt (1 tsp.).
  7. Sauté the broccoli for 5 minutes.
  8. Then place the sautéed broccoli into a large bowl.
  9. Using a ricer, place each potato through and then mix with the broccoli.
  10. Stir in the boiled potato water into the bowl with butter (4 tbsps.) until the mashed broccoli and potatoes are creamy.
  11. Season with salt (1 tsp.) and black pepper (1/2 tsp.).
  12. Then it’s time to cook the scallops. First, season them with salt (2 tsps.), black pepper (1 & 1/2 tsp.), and smoked paprika (2 tsps.) on both sides.
  13. Then place a large sauté pan or skillet over medium-high heat and add butter (3 tbsps.). When it has melted and starts to foam, place the scallops in the pan in an even layer. You may need to do this in batches if all the scallops do not fit in the pan.
  14. Add thyme and garlic into the pan to cook with the scallops.
  15. Cook the first batch of scallops for 3 minutes until the bottoms are golden brown, then turn them over and cook for another 3 minutes.
  16. Remove and continue to the next batch.
  17. Plate the scallops over a bed of mashed broccoli and mashed potatoes, then garnish with green onions and cilantro, parsley, or dill if desired.
NUTRITION FACTS (PER SERVING)
Sautéed Scallops and Broccoli Mashed Potatoes

Calories: 390 | Total Fat: 16 g | Cholest: 70 mg | Total Carb: 43 g | Protein: 21 g

Click here for full nutrition label

Nutrition information is calculated using an ingredient database and should be considered an estimate. In cases where multiple ingredient alternatives are given the first listed is calculated for nutrition. Garnishes and optional ingredients are not included.

 
 

Advertisement

Leave a Reply

Welcome to my Food Blog!
Hi, I'm Ophelia! Step into my kitchen where I take you on a delightful journey through the flavors of Eastern Europe. Experience my recipes with simplicity from step-by-step instructions and videos.

SEARCH

Search

LET’S INSPIRE EACH OTHER

There is an Instagram account for Live Life Ophelia, which contains top blog posts.

INSTAGRAM

There is a Youtube channel for Live Life Ophelia, which contains interesting blog videos.

YouTube

Live Life Ophelia has a Pinterest account where you can find interesting blogs to read.

PINTEREST

There is a Facebook account for Live Life Ophelia, which contains inspiring blogs. 

FACEBOOK

Popular Blogs

Easy Strawberry (No-Churn) Ice Cream

•
November 11, 2024

Lobster and Mussels Fettuccini (Mixed Seafood Pasta)

•
November 2, 2024

Romanian Potato Soup with Smoked Meat (Ciorba de Cartofi cu Afumatura)

•
October 11, 2024

Russian Smoked Fish Soup (Rybnaia Solyanka)

•
September 26, 2024
All Posts

This blog utilizes affiliate advertising links embedded in posts, these links earn a small referral commission. My opinions on this blog are always my own. In addition, cookies help us deliver our services. By using this blog, you agree to it’s use of cookies. We do not collect any personal data or information from you by visiting this blog without your permission.