The symphony of flavors that is the Seared Scallops with Cauliflower Puree strikes a perfect balance between sophistication and simplicity. With its origins in haute cuisine, this dish brings together the delicate flavors of the sea with the heartiness of garden vegetables, proving that culinary magic lies in the melding of contrasting elements. Speaking personally, I was fortunate enough to try this dish in a little bistro on the French Riviera, and have since been hooked, with the tastes and memories swirling in my mind.

Ingredients List

For the making of Seared Scallops with Cauliflower Puree, you will require:

  • 10 plump sea scallops
  • Salt and pepper to taste
  • 1 tablespoon unsalted butter
  • 2 cloves minced garlic
  • 3 cups of cauliflower florets
  • 1 cup low-sodium chicken broth
  • A handful of chives, chopped finely for garnish


1. Start by heating a large non-stick skillet over medium-high heat.
2. Season the scallops with salt and pepper and then add them to the hot skillet.
3. Sear the scallops for 1-2 minutes on each side until they are golden brown.
4. In a separate pan, melt the butter then add the garlic and cauliflower.
5. Stir intermittently, until the cauliflower becomes tender.
6. Add the chicken broth to the pan and bring to a boil.
7. Allow the broth to reduce, before blending the cooked cauliflower to smoothness.
8. Plate the cauliflower puree in an even layer, then place the scallops on top.
9. Garnish with the chopped chives and serve hot.

Cooking Time & Servings

This delectable dish will take you a total of 30 minutes to pull together, and serves four.

Nutritional Information

Embodying the essence of a balanced meal, the Seared Scallops with Cauliflower Puree serve as a heart healthy delight. With each serving clocking in at just under 200 calories, this dish contains around 10 grams of fat, 10 grams of carbohydrates, 20 grams of protein, and a beneficial quantity of CoQ10 essential for cell functioning.

Tips and Tricks

Choose fresh, plump, and wet scallops for the juiciest result. If you are accommodating a vegan diet, substitute the chicken broth with vegetable broth and the butter with olive oil. Additionally, feel free to add herbs of your choice to the puree to give it an extra punch.

Finally, as this dish comes together, it serves as a testament to…

The delightful harmony of flavors and nutrition that can result from combining simple ingredients in innovative ways. We encourage you to try the Seared Scallops with Cauliflower Puree at home and share your experience with us. Do you have a twist on this recipe you’d like to share? Leave a comment below – we’re eager to hear from you!

Frequently Asked Questions

What wine goes best with Seared Scallops with Cauliflower Puree?
A crisp, light-bodied white wine like Sauvignon Blanc makes an excellent pairing.

Can I use frozen scallops for this recipe?
While fresh scallops are always preferred, you can use frozen scallops. Ensure they’re completely thawed and any excess moisture is patted off.

Is this dish suitable for a gluten-free diet?
Yes, this dish is naturally gluten-free as long as you ensure your broth does not contain any gluten-derived ingredients.

How can I make a vegan version of this dish?
Substitute the chicken broth with vegetable broth, and use olive oil instead of butter.

Can I prepare the cauliflower puree ahead of time?
Certainly, you can prepare and refrigerate the cauliflower puree up to two days ahead, warming it up before serving.


  • Michael Gonzales

    With a wealth of experience as a Health & Fitness Consultant, Michael Gonzales is committed to supporting individuals in attaining their wellness objectives. His deep knowledge in tailoring fitness plans to suit individual needs enables clients to reach optimal health. Michael's unwavering dedication to empowering others has established him as a reputable figure in the industry. By encompassing physical fitness and overall well-being, he facilitates remarkable transformations. For unparalleled guidance and long-lasting results, trust in the expertise of Michael Gonzales as your partner in embracing a healthier lifestyle.

    [email protected] Gonzales Michael
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