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Recipe: 3 minute scallops

Ok, so I’ve done a couple of slow cooker recipes, now I’m going to post something for days when I’m hungry and in a hurry! What do you do when you are really hungry and ready to blow off your diet (Paleo or otherwise) in favor of junk or a quick meal? My go-to is seafood and in particular scallops. I love those wonderful little bivalves. I appreciate that not everyone can eat shellfish, so I will show how to do this with white fish as well (scroll down to the bottom).

I know I tend to forget about how quick and easy scallops are to cook. Honest. They don’t have to turn into those awful rubbery things you see in restaurants. The biggest problem is people tend to overcook them. Scallops only take 3 to 4 minutes. 🙂 Literally you can have dinner on the table in under 10 minutes. You can use fresh scallops. I often buy frozen scallops and put them in the fridge to thaw. If you use thawed scallops, use them within 3 days or they tend to go off.

3 Minute Scallops.

(serves two meal sized portions or two appetizer sized portions)

1lbs scallops

1/2 Tbsp coconut oil

salt and pepper to taste

Place the scallops on a couple of paper towels. Press down firmly on all of them to squeeze the excess water out of them. Place on cutting board and season with salt and pepper.

Place a skillet on med-high heat and add the coconut oil. Give the pan a minute to heat up. You want the pan hot but not smoking. (Burnt coconut oil is really nasty). Place the scallops in the pan. Let them sit for about 90 seconds to 2 minutes. Then flip them over. They should have a nice brown crust on them. Let them cook for another minute or so. Serve them with some sautéed veggies or a salad.

Variations: I use all sort of stuff on the scallops. Lemon juice, Old Bay Seasoning, thyme are all good choices. I’ve also gotten fancy and after they are cooked, I’ll use  coconut aminos (You can use wheat free tamari or even soy sauce if you aren’t Paleo) with some citrus to make a very tasty sauce for them.

10 minute fish

(serves 2)

Yes, you read that right. White fish takes at most 10 minutes to cook.  You still want some texture. Over 10 minutes the fish dries out and doesn’t just flake, it self destructs.

2 4 or 5 oz white fish (cod, tilapia, haddock)

1/2 Tbsp coconut oil or olive oil

seasoning of choice

Pat the fish dry with paper towels. You want the fish to be as dry as possible. Using a brush or your fingertips, massage some olive oil onto the fish and add seasoning. Old bay, smoked paprika, lemon-pepper seasoning, thyme, or rosemary  are all excellent choices. My go-to is smoked paprika, salt, pepper and garlic powder.

Heat a pan with the 1/2 Tbsp oil in a skillet over med-high heat.

When the oil is starting to shimmer and the pan is hot, carefully add the fish. After a couple of minutes, you will see the fish start to go opaque on the sides.

When the fish hits this stage and can be moved in the pan, flip the fish and cook for another couple of minutes.

Plate with your choice of veggies or salad. Enjoy!

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