Sweet sea scallops seared until golden, finished with brown butter and a squeeze of lemon. This shelf has the protein; dinner takes twenty minutes and needs only pantry staples to shine.

Serves 2. 25 minutes, 20 at the stove.

About 520 calories a serving, 28 g protein, 13 g carbohydrate, 41 g fat. From USDA figures for 100% of the ingredients; amounts are the recipe's.

Cook mode

1. Pat 1 pound of sea scallops dry with paper towels, then season each one with salt and pepper on both sides. Heat 2 tablespoons oil in a large skillet over medium-high heat until it shimmers.
2. Once the pan is hot, lay the scallops flat in a single layer and let them sit undisturbed for 2 minutes; they are ready to flip when they release easily from the pan and are golden on the bottom.2 min
3. Flip each scallop and cook for another 2 minutes on the second side until cooked through and opaque.2 min
4. Transfer the scallops to a warm plate and discard most of the oil from the pan, leaving just a light coat. Add 4 tablespoons butter and 2 minced garlic cloves to the same skillet over medium heat and stir often, watching as the butter foams and then begins to brown, about 3 minutes; stop when the solids are golden brown and the butter smells nutty.3 min
5. Spoon the warm brown butter and garlic over the scallops and serve with lemon wedges to squeeze over the top.

Note Swap butter for a good olive oil if you prefer; drizzle it over the scallops at the end instead. Leftover scallops keep in the fridge for two days, best eaten cold the next day or warmed gently. Serve with crusty bread or rice to soak up the brown butter, and a simple green salad on the side.