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Pan Seared Scallop Bowl

Look at us, getting all fancy pants. This looks sophisticated but that doesn’t mean complicated!

The whole thing comes together in about 30 mins. We used Nuworld Wholesome wild rice blend as our base which adds a nutty flavour and a beautiful colour. Top this with sautéed kale, grilled zucchini and the scallops and you’ve got a seriously delicious and healthy meal.

Total time: 30 mins

Serves 2


  • 6 medium sized scallops

  • 2 tbsp olive oil

  • 1/2 tbsp butter

  • 1 tsp salt

  • 1 cup wild rice, cooked

  • 1 bunch of kale, ribs removed and cut into 1” pieces

  • 1 tbsp hot pepper sauce

  • 1 shallot, diced

  • 1 small zucchini, cut into 1/2” chunks

  • 1 lime, wedged

  • cilantro, for garnish


  • Pat scallops dry and sprinkle with sea salt.

  • Cook rice according to package directions.

  • While rice is cooking, sauté the shallot in 1 tbsp olive oil in a pan over med high heat until translucent. Add hot sauce to taste and then stir in kale. Cook until it starts to shrink and then add about 1/4 cup of water to continue to steam for about 3 mins. Remove from pan and set aside.

  • Add a little more oil and add zucchini. Cook until tender, about 5 mins. Remove from pan and add to kale.

  • Add oil to pan and when heated, add the scallops. Add butter and lightly coat the scallops. Cook for about 3 mins per side until nicely browned.

To assemble:

  • Add rice to bowl, top with veggies and scallops. Serve with lime slices and cilantro.

Cheers!! xx 2DA


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