Scallops with Zucchini and Bell Pepper
Sea scallops provide easy-to-digest protein, iodine, and selenium, while zucchini and bell pepper add fiber and volume without a starchy base. Quick searing keeps the seafood tender and makes the dish warm but light.
Thaw the sea scallops (300 g) in the refrigerator, then pat them dry with paper towels. Cut the zucchini (250 g) and bell pepper (150 g) into pieces, and mix oregano (1 g), parsley (1 g), dried garlic (1 g), black pepper (1 g), and salt (2 g) separately.
Heat a skillet with butter (15 g). Add the scallops, sprinkle with half of the spices, and sear for 1-2 minutes per side, then transfer them to a plate.
Add olive oil (30 g), zucchini, bell pepper, and the remaining spices to the skillet. Fry for about 4 minutes, stirring, then return the scallops to the vegetables, cover, remove from heat, and let stand for 5 minutes.
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