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That feeling of ordering a perfectly seared scallop at a restaurant—that caramelized crust, the tender, sweet center. It always felt like magic, something too fussy for a weeknight.
I spent a lot of time researching the why behind a perfect sear (hint: it’s all about a dry surface and a hot pan). Once I cracked that, this entire salad came together.
This isn’t just another salad; it’s a complete, satisfying meal. It’s my way of bringing that “special occasion” feel to a Tuesday night, grounded by nourishing, chewy farro and a bright lemon dressing. It’s the Mediterranean on a plate, and it’s surprisingly simple to make.
A Truly Satisfying, Flavor-Packed Meal
What I love most about this scallop and farro salad is the balance. It’s a true main-course salad that covers all the bases and leaves you feeling genuinely full and energized, not searching for a snack an hour later.
You get:
- Great Protein: From the sweet seared scallops and the plant-based power of chickpeas.
- Nourishing Fiber: Thanks to the hearty, chewy farro and fresh veggies like arugula and tomatoes.
- Healthy Fats: From a simple, bright lemon-herb vinaigrette made with extra-virgin olive oil.
It’s a vibrant, textured, and complete package. The warmth of the scallops plays perfectly against the crisp, cool salad base.
How This Mediterranean Salad Comes Together
This recipe moves quickly and is all about simple, high-quality components. I break it down into three easy parts.
1. The Farro Foundation: First, get the farro simmering. This nutty, ancient grain is the perfect hearty base for a Mediterranean farro salad. You just simmer it in broth or water until it’s tender but still has a satisfying bite. Let it cool slightly while you prep everything else.
2. The Bright Vinaigrette: While the farro cooks, whisk together the dressing. It’s a simple mix of olive oil, fresh lemon juice, a little Dijon, and minced garlic. This dressing is bright, fresh, and pulls the whole dish together.
3. The Scallop Sear: This is the 5-minute main event. The secret is threefold: a very hot pan, completely dry scallops, and not moving them. That’s how you get that gorgeous, golden-brown crust. They cook in less than 4 minutes!
After that, you just toss the farro, veggies, and chickpeas with the dressing, top it with those beautiful scallops, and finish with a sprinkle of fresh herbs.
My Top Tips for Perfect Scallops & Variations
As a researcher, I’m all about the “why.” Here are my non-negotiable tips that I found make all the difference for this Mediterranean scallop recipe.
- The Dry Scallop Rule: This is the most important step. Pat your scallops bone dry with paper towels right before seasoning. Moisture is the enemy of a good sear; it will steam the scallops instead.
- Don’t Crowd the Pan: Use a large skillet and give each scallop space. If your pan isn’t big enough, cook them in two batches. Crowding traps steam and prevents browning.
- Make-Ahead Components: You can cook the farro and make the vinaigrette up to 2 days in advance. Store them in airtight containers in the fridge. This makes assembly incredibly fast.
- Add More Med Faves: Feel free to add ingredients like chopped artichoke hearts or Kalamata olives (in moderation). If you love this farro base, you’ll also love my Favorite Tuscan Sun Farro & Fennel salad.
- Serving Suggestion: This is a perfect meal on its own, but if I’m serving it for a group, I love to start with an appetizer like my Smoky Mediterranean Eggplant Dip.
Mediterranean Seared Scallop and Farro Salad
Equipment
- Medium saucepan
- Large non-stick or cast-iron skillet
- Large salad bowl
- Small jar or bowl for dressing
- Whisk
- Cutting board and knife
Ingredients
For the Salad:
- 1 cup pearled farro rinsed
- 3 cups water or low-sodium vegetable broth
- ½ tsp kosher salt for cooking farro in water; omit if broth is seasoned
- 1 lb 453g large sea scallops, patted completely dry
- ¾ tsp kosher salt for seasoning scallops
- 1 tbsp extra-virgin olive oil for searing
- 5 oz 142g fresh arugula
- 2 cups cherry tomatoes halved
- 1 large Persian cucumber thinly sliced into half-moons
- 1 15.5-oz can chickpeas, rinsed and drained
- ½ cup thinly sliced red onion
- ¼ cup chopped fresh dill
- ¼ cup chopped fresh parsley
For the Lemon-Herb Vinaigrette:
- ¼ cup extra-virgin olive oil
- Juice of 1 large lemon about 3–4 tbsp
- 1 clove garlic finely minced
- 1 tsp Dijon mustard
- ½ tsp kosher salt
- Freshly ground black pepper to taste
Instructions
- Farro Foundation: In a medium saucepan, combine farro with 3 cups water or broth. If using water, add ½ tsp kosher salt. Bring to a boil, reduce to low, cover, and simmer 20–25 minutes until tender-chewy. Drain excess liquid; cool slightly.
- Vinaigrette: In a small jar or bowl, combine olive oil, lemon juice, garlic, Dijon, ½ tsp kosher salt, and black pepper. Shake or whisk until emulsified.
- Grand Assembly: In a large bowl, combine cooked/cooled farro, arugula, tomatoes, cucumber, chickpeas, and red onion. Toss with about two-thirds of the vinaigrette.
- Searing the Scallops: If present, remove the small side muscle from each scallop. Pat very dry. Season all sides with ¾ tsp kosher salt and black pepper. Heat 1 tbsp olive oil in a large non-stick or cast-iron skillet over medium-high until shimmering. Add scallops in a single layer; sear 90 seconds–2 minutes without moving until a deep golden crust forms. Flip and cook 60–90 seconds more, until just opaque with springy bounce or 52–54°C (125–130°F) internal temp. Remove immediately.
- Finish: Divide salad among 4 plates. Top with warm scallops, drizzle remaining vinaigrette, and garnish with dill and parsley.
Notes
- Make-Ahead: The farro can be cooked and the vinaigrette can be prepared up to 2 days in advance and stored in the refrigerator. Assemble the salad just before searing the scallops for the best texture.
- Scallop Searing: The secret to a restaurant-quality sear is a hot pan and very dry scallops. Do not overcrowd the pan, as this will steam the scallops instead of searing them. Cook in two batches if necessary.
- Ingredient Variations: Feel free to add other Mediterranean ingredients like Kalamata olives (in moderation), artichoke hearts, or roasted red peppers.
Nutrition Facts
Per serving: 1 of 4 servings- Calories: 547 kcal
- Protein: 29 g
- Total Fat: 22 g
- Saturated Fat: 2.5 g
- Carbohydrates: 59 g
- Dietary Fiber: 11.8 g
- Sodium: 1,353 mg
- Added Sugars: 0 g
Quick Questions (And Answers)
Can I use a different grain instead of farro?
Absolutely. This salad is fantastic with quinoa for a high-protein, gluten-free option. Barley or even a hearty lentil base would also work well.
What if I can’t find large sea scallops?
Large, wild-caught shrimp are a perfect substitute! Sear them just like the scallops, for about 1-2 minutes per side until pink and opaque. You could even swap the protein entirely. This salad base is amazing topped with a flaky white fish, using the same searing method from my Golden Pan-Seared Mediterranean Cod recipe.
How long do leftovers last?
The scallops are definitely best eaten fresh. The salad base (without the arugula) can be stored in an airtight container for 1-2 days. I recommend searing the scallops fresh each time you serve it for the best taste and texture.
I hope this recipe shows you how simple (and delicious!) a truly nourishing, balanced meal can be. It’s become a new favorite in our house. Enjoy!
Kristina Hanson is an independent wellness researcher and the founder of DailyZests. After a PCOS diagnosis, she focused her research on managing insulin resistance through evidence-based nutrition. Her work translates the science of DASH, Mediterranean, and Low-Carb eating into easy, family-tested recipes.
