Seared Scallops Over Mashed Cauliflower

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Seared Scallops Over Mashed Cauliflower is an elegant, light, and flavorful dish that combines perfectly seared scallops with creamy, buttery mashed cauliflower. The scallops are pan-seared until golden brown and tender, while the mashed cauliflower serves as a smooth, low-carb alternative to mashed potatoes. The cauliflower is typically blended with a bit of butter, garlic, and cream for a rich, velvety texture that complements the delicate scallops beautifully.

I first made Seared Scallops Over Mashed Cauliflower when I wanted a healthy, yet indulgent dinner, and it turned out to be a real treat! The sweetness of the scallops contrasts wonderfully with the savory richness of the mashed cauliflower, and the searing adds a crispy texture on the outside while keeping them tender inside. What I love most about this recipe is how easy it is to prepare but still feels like a gourmet meal. You can drizzle a bit of lemon butter sauce or add a sprinkle of fresh herbs like parsley or chives for extra flavor. Seared Scallops Over Mashed Cauliflower is a perfect dish for a special dinner or any time you want to impress with minimal effort!

Perfect for:

• Special occasions
• Dinner parties
• Seafood lovers
• Light, yet flavorful meals
• Elegant dinners

Why You’ll Love This Recipe

Here are 10 reasons why Seared Scallops Over Mashed Cauliflower will become a go-to dish in your repertoire:

• Delicate Flavor Balance: The natural sweetness of the scallops is beautifully complemented by the mild flavor of mashed cauliflower.
• Elegant and Light: This dish is both light and rich, perfect for a refined dinner without feeling overly heavy.
• Quick and Easy to Make: Despite its gourmet appeal, this dish comes together quickly, making it ideal for weeknight meals or last-minute entertaining.
• Perfect Texture Contrast: The crispy, seared scallops contrast perfectly with the creamy mashed cauliflower for a delightful texture experience.
• Low Carb & Healthy: A healthier alternative to mashed potatoes, mashed cauliflower is a low-carb option without compromising on flavor.
• Versatile Sauce Options: You can use a variety of sauces, from a simple butter sauce to a rich lemon or garlic-infused drizzle.
• Beautiful Presentation: The scallops and cauliflower mash look stunning when plated, making it a showstopper on any dinner table.
• Seafood Lovers’ Delight: This dish is a must-try for those who love the delicate taste and texture of scallops.
• Make-Ahead Option: The cauliflower mash can be prepared in advance, making the final assembly and searing of the scallops the only task at dinner time.
• Gluten-Free & Dairy-Free Option: Easily adaptable for gluten-free and dairy-free diets with simple substitutions.

Preparation and Cooking Time

• Total Time: 30 minutes
• Preparation Time: 10 minutes
• Cooking Time: 20 minutes
• Servings: 4 servings
• Calories per serving: Approximately 300-350 calories
• Key Nutrients: Protein: 23g, Carbs: 15g, Fat: 20g

Ingredients

For the Seared Scallops:

• 12 large scallops, cleaned and patted dry
• 2 tablespoons olive oil
• 2 tablespoons unsalted butter
• Salt and pepper, to taste
• 1 tablespoon fresh lemon juice
• Fresh herbs (such as parsley or thyme) for garnish

the Mashed Cauliflower:

• 1 large head of cauliflower, cut into florets
• 2 tablespoons unsalted butter
• ½ cup heavy cream or non-dairy cream
• Salt and pepper, to taste
• 1 clove garlic, minced (optional)

For the Sauce (optional):

• 1/4 cup white wine (or vegetable broth for non-alcoholic version)
• 2 tablespoons unsalted butter
• 1 tablespoon fresh lemon juice
• 1 teaspoon Dijon mustard (optional)

Ingredient Highlights

• Scallops: Naturally sweet and delicate, these are the star of the dish, offering a luxurious texture when seared perfectly.
• Cauliflower: Provides a creamy base with a mild flavor, making it a perfect alternative to mashed potatoes.
• Lemon: A touch of fresh lemon brightens the dish and balances the richness of the scallops and mash.
• Butter: Adds richness to both the scallops and cauliflower, enhancing the overall flavor profile.

Step-by-Step Instructions

Make the Mashed Cauliflower:

1. Cook Cauliflower: Bring a large pot of salted water to a boil. Add the cauliflower florets and cook until very tender, about 10-12 minutes.
2. Mash Cauliflower: Drain the cauliflower and transfer it to a bowl. Use an immersion blender or a potato masher to mash the cauliflower until smooth.
3. Add Cream and Butter: Stir in the butter and cream. Season with salt, pepper, and minced garlic (if using). Set aside and keep warm.

Prepare the Scallops:

4. Preheat Pan: Heat a large skillet over medium-high heat. Add the olive oil and allow it to heat until shimmering.
5. Sear Scallops: Season the scallops with salt and pepper. Place them in the hot skillet and sear for about 2-3 minutes per side, until golden brown and cooked through. Remove from the pan and set aside.
6. Finish with Butter and Lemon: Add butter and lemon juice to the pan, allowing the butter to melt and form a light sauce. Pour over the scallops for extra flavor.

Assemble the Dish:

7. Plate the Mash: Spoon a generous portion of mashed cauliflower onto each plate.
8. Top with Scallops: Arrange the seared scallops on top of the mashed cauliflower.
9. Garnish and Serve: Drizzle the sauce over the scallops and garnish with fresh herbs. Serve immediately.

How to Serve

Here are 9 serving suggestions for Seared Scallops Over Mashed Cauliflower:

• As a Main Course: Serve as the main dish for a special dinner or date night.
• With Steamed Vegetables: Pair with steamed asparagus, green beans, or spinach for a well-rounded meal.
• With a Light Salad: A crisp, green salad with a citrus vinaigrette complements the richness of the scallops.
• With Roasted Potatoes: Serve alongside crispy roasted potatoes for a hearty, yet light meal.
• On Special Occasions: Perfect for birthdays, anniversaries, or holiday dinners.
• With Grilled Vegetables: Charred vegetables like zucchini or bell peppers bring smoky depth to the dish.
• With a Side of Rice: Pair with a simple, flavorful rice pilaf for a complete meal.
• As an Appetizer: Serve the scallops over cauliflower mash in small portions as an elegant starter.
• For a Healthy Dinner Party: This dish is a great choice for a light, healthy yet impressive dinner party option.

Additional Tips

• Pat Dry the Scallops: Make sure to thoroughly pat the scallops dry before cooking to achieve a nice sear.
• Don’t Overcrowd the Pan: Sear the scallops in batches if necessary to avoid overcrowding and ensure even cooking.
• Use Fresh Cauliflower: Fresh cauliflower will give a smoother, creamier texture than frozen.
• Adjust the Seasoning: Taste and adjust seasoning as you go, especially for the cauliflower mash.
• Cook Scallops on High Heat: High heat is crucial for a good sear on the scallops.

Recipe Variations

• Mashed Cauliflower with Parmesan: Stir in grated Parmesan cheese for added richness and flavor.
• Herb-Infused Sauce: Add fresh herbs like thyme or rosemary to the butter sauce for a fragrant twist.
• Cauliflower Mash with Truffle Oil: Drizzle a little truffle oil over the mashed cauliflower for a luxurious touch.
• Crispy Seared Scallops: For a crispy texture, use a bit of flour to dust the scallops before searing.
• Spicy Option: Add a pinch of red pepper flakes to the sauce for a bit of heat.
• Lemon Butter Sauce: Swap out the wine for a lemon butter sauce for a tangier, more buttery finish.

Special Equipment

• Skillet: A heavy-bottomed skillet is ideal for searing the scallops evenly.
• Potato Masher or Immersion Blender: For mashing the cauliflower smoothly.
• Tongs: For flipping the scallops without damaging them.
• Zester or Microplane: To zest fresh lemon for garnish.

FAQ Section

1. Can I use frozen scallops?
   Yes, but make sure they are fully thawed and patted dry before cooking for the best results.
2. Can I prepare this dish ahead of time?
   The mashed cauliflower can be made in advance, but it’s best to sear the scallops right before serving.
3. Can I make this dish dairy-free?
   Yes, use a dairy-free butter substitute and non-dairy cream for the cauliflower mash.
4. How do I know when the scallops are done?
   Scallops are done when they are opaque and firm to the touch, about 2-3 minutes per side.
5. What wine pairs best with this dish?
   A crisp white wine like Sauvignon Blanc or Chardonnay pairs beautifully with scallops.
6. Can I make this dish with shrimp instead of scallops?
   Yes, shrimp can be used as a substitute for scallops with similar cooking instructions.
7. How long can I store leftovers?
   Store leftovers in an airtight container in the fridge for up to 2 days. Reheat gently.
8. Can I freeze this dish?
   While the scallops don’t freeze well, the mashed cauliflower can be frozen for up to 1 month.
9. Can I skip the sauce?
   Yes, the scallops are delicious on their own, or you can substitute with a simple squeeze of lemon.
10. What can I use instead of fresh herbs for garnish?
    Use microgreens, chives, or a sprinkle of paprika for a vibrant garnish.

Conclusion

Seared Scallops Over Mashed Cauliflower is a light yet elegant dish that pairs perfectly pan-seared scallops with creamy, velvety mashed cauliflower for a healthy, low-carb alternative to mashed potatoes. The scallops are seared to golden perfection, creating a deliciously crispy exterior and a tender, delicate interior. They are served over a smooth and buttery cauliflower mash that’s seasoned to complement the rich flavors of the seafood.

The mashed cauliflower offers a mild, creamy base, allowing the sweet, briny flavor of the scallops to shine. A drizzle of lemon butter sauce or a sprinkle of fresh herbs like parsley or chives adds an extra layer of flavor and freshness. This dish is perfect for a special dinner, a lighter weeknight meal, or any time you want to impress your guests with a refined yet simple creation.

I can’t wait to see how your Seared Scallops Over Mashed Cauliflower turns out! Be sure to share your photos on Instagram and tag me—I’d love to see your beautiful creations. Don’t forget to leave a comment and let me know how you made this dish your own!