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Elegant plate of seared bay scallops on vibrant roasted pepper sauce served with a dome of bright yellow turmeric rice decorated with thyme blossoms, fresh herbs, chives, and a lime wedge.
Mirjana

20 Minute Seared Bay Scallops with Roasted Pepper Sauce and Turmeric Rice

Seared scallops remain my very favorite seafood, and this quick lunch for four showcases them at their best—simple, bright, and full of early-summer freshness.
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Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Servings: 4
Course: Main Course
Cuisine: Mediterranean inspired
Ingredients Method Notes

Ingredients
  

  • 40 medium size fresh bay scallops, patted dry (40-60 medium scallops should make up a pound) 
  • 2 tbsp olive oil extra virgin
  • 3 tbsp butter
  • 2 cloves garlic, minced
  • 1 tbsp fresh lemon juice
  • 1 lemon or lime, cut into wedges
  • 2 sliced roasted red bell peppers from a jar (or see directions for my Roasted Pepper Sauce)
  • 1 cup rice
  • 1 3/4 cups water
  • 1/2 tbsp ground turmeric
  • Salt and pepper to taste
  • Fresh herbs and flowers for garnish: chives, mint, cilantro leaves and flowers, thyme flowers

Method
 

  1. TUMERIC RICE:
    Combine rice, water, turmeric, and salt in a saucepan.
    Bring to a boil, then reduce to low heat, cover, and simmer for 15–18 minutes until tender and fluffy.
    Fluff with a fork and keep warm.
  2. Roasted Pepper Sauce (Quick Version):
    While the rice cooks, blend the roasted pepper slices, garlic, and olive oil in a small blender.
    Process for about 1 minute until smooth.
    Spoon onto serving plates.
Jarred roasted peppers are already seasoned, giving this sauce instant flavor and ideal texture.

    Plate of sliced roasted red bell peppers with two peeled garlic cloves beside a blender, ready to be made into roasted pepper sauce.
  3. Seared Bay Scallops:
    Pat scallops very dry and season with salt and pepper.
    Heat a cast-iron skillet over high heat. Add olive oil.
    Place scallops in the hot pan—listen for a sizzle.
    Sear 1–2 minutes per side until golden brown.
    During the final minute, add butter and allow it to foam around the scallops.
    Remove from heat and drizzle with lemon juice.
    Serve over the roasted pepper sauce with turmeric rice.
    Garnish generously with fresh herbs and blossoms.
    Fresh cilantro, chives, and thyme flowers from a summer herb garden arranged in a white bowl—perfect for seasonal cooking inspiration.
  4. Roasted Pepper Sauce from Scratch:
    If you prefer making the roasted pepper sauce from scratch, here's how:
    Ingredients:
    1 large red bell pepper, roasted, peeled, and seeded
    1 tablespoon olive oil
    1 small onion, chopped
    2 cloves garlic, minced
    1 teaspoon smoked paprika
    1/2 cup vegetable broth
    Salt and pepper to taste
    Prepare the Roasted Pepper Sauce:
    Preheat your oven to 425°F (220°C).
    Place the red bell pepper on a baking sheet and roast in the oven until charred, about 20-25 minutes.
    Transfer the pepper to a bowl, cover with plastic wrap, and let it steam for 10 minutes. Peel off the skin, remove the seeds, and chop the flesh.
    Heat olive oil in a skillet over medium heat. Add chopped onion and minced garlic, cooking until softened, about 5 minutes.
    Season with salt and pepper in the roasted pepper, smoked paprika, and vegetable broth. Simmer for 5 minutes.
    Blend the mixture until smooth and set aside.

Notes

The "best" scallops are typically considered dry-packed, diver-caught scallops because they are not treated with preservatives and retain a superior natural flavor and texture.
For optimum results, fresh and organic ingredients are recommended.
NUTRITION INFORMATION (Per Serving)
Approximate values for one plate with scallops, roasted pepper sauce, and turmeric rice.
Calories: 365
Protein: 28 g
Total Fat: 13 g
• Saturated Fat: 6 g
• Monounsaturated Fat: 5 g
• Polyunsaturated Fat: 1 g
Carbohydrates: 33 g
• Fiber: 2 g
• Sugars: 2 g
Cholesterol: 55 mg
Sodium: 260 mg (varies based on jarred peppers)
Potassium: 420 mg
Vitamins & Minerals
• Vitamin A: 13% DV
• Vitamin C: 45% DV
• Vitamin B12: 55% DV (from scallops)
• Iron: 15% DV
• Magnesium: 10% DV
• Selenium: 50% DV
• Omega-3 fatty acids: ~0.4 g
About This Nutritional Profile
Very High Protein, Low Calorie
Scallops are exceptionally lean but high in protein—great for readers who want a light, elegant, healthy dinner.
Moderate Carbs from Turmeric Rice
The rice provides the main carbohydrate source and balances the meal nicely.
Healthy Fats
Olive oil and a small amount of butter supply warmth and flavor without making the dish heavy.
Rich in Vitamin B12, Selenium, and Omega-3
This makes scallops especially beneficial for energy, cognition, and heart health.