I used to think that “healthy eating” meant bland, boring salads and plain steamed chicken. It felt like a chore, a list of things I couldn’t have. Then I discovered the vibrant, sun-drenched flavors of the Mediterranean way of eating, and everything changed! It’s a lifestyle built around what you can have: incredible fresh vegetables, satisfying whole grains, and amazing healthy fats.
This philosophy is exactly what inspired me to create this amazing Mediterranean scallop recipe. It’s a gorgeous, restaurant-quality meal that is unbelievably easy to make right in your own kitchen. The scallops are sweet and perfectly seared, the farro is delightfully chewy, and the bright, herby vinaigrette ties it all together. It’s the kind of meal that makes you feel good from the inside out.
Why You’ll Love This Recipe
This salad isn’t just beautiful—it’s a powerhouse of flavor and nutrition that truly captures the spirit of the Mediterranean.
- Incredibly Flavorful: The combination of sweet scallops, earthy farro, fresh herbs, and a zesty lemon dressing is simply divine.
- Perfectly Balanced: It’s the perfect example of a balanced seared scallop salad recipe, with lean protein, high-fiber carbs, and healthy fats to keep you full and satisfied for hours.
- Elegant but Easy: This dish looks and tastes incredibly sophisticated, but it comes together in under an hour with simple, straightforward steps.
- Packed with Whole Foods: You won’t find any processed ingredients here! Just fresh, vibrant, life-giving foods that your body will thank you for.
The Building Blocks of Mediterranean Flavor
The magic of this dish comes from using simple, high-quality ingredients. A few key players are doing the heavy lifting to create that signature Mediterranean taste.
Extra Virgin Olive Oil
This is the heart and soul of Mediterranean cooking. We use a good quality extra virgin olive oil in the vinaigrette for its fruity, slightly peppery flavor and its incredible health benefits. It’s packed with heart-healthy monounsaturated fats and is the foundation of so many heart healthy dinner ideas.
Sweet Sea Scallops
Scallops are a fantastic source of lean protein. They have a delicate, slightly sweet flavor that becomes absolutely irresistible when they get a beautiful golden-brown sear. They cook in just minutes, making them perfect for a quick and elegant meal.
Nutty Pearled Farro
If you haven’t tried farro, you’re in for a treat! This ancient whole grain has a wonderfully nutty flavor and a satisfyingly chewy texture. It’s loaded with fiber and plant-based protein, making our salad hearty enough to be a true main course.
Here is the simple, delicious recipe that brings it all together.
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
- 1 lb 453g large sea scallops, patted completely dry
- 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-ounce 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 tablespoons
- 1 clove garlic finely minced
- 1 tsp Dijon mustard
- Freshly ground black pepper to taste
Instructions
- Stage 1: The Farro Foundation : In the medium saucepan, combine the rinsed farro and 3 cups of water or broth. Bring to a boil over high heat, then reduce the heat to low, cover, and let it simmer for 20-25 minutes, or until the farro is tender but still has a pleasant chew. Drain any excess liquid and set the farro aside to cool slightly.
- Stage 2: Crafting the Vinaigrette : While the farro cooks, prepare the dressing. In a small jar with a lid or a small bowl, combine the ¼ cup of extra virgin olive oil, fresh lemon juice, minced garlic, and Dijon mustard. Season generously with black pepper. Seal the jar and shake vigorously until the dressing is emulsified, or whisk thoroughly in the bowl.
- Stage 3: The Grand Assembly : In your large salad bowl, combine the cooked and cooled farro, arugula, halved cherry tomatoes, sliced cucumber, rinsed chickpeas, and sliced red onion. Pour about two-thirds of the prepared vinaigrette over the salad and toss gently to coat everything evenly.
- Stage 4: Searing the Scallops to Perfection : Ensure your scallops are completely dry by patting them with a paper towel; this is the key to a perfect sear. Season them lightly with black pepper. Heat 1 tablespoon of olive oil in the large skillet over medium-high heat. The oil should shimmer but not smoke. Carefully place the scallops in the pan in a single layer, ensuring they don't touch. Sear for 90 seconds to 2 minutes on the first side, undisturbed, until a deep golden-brown crust forms. Flip the scallops and cook for another 60-90 seconds. Remove them from the pan immediately.
- Stage 5: Final Presentation : Divide the tossed salad among four plates or bowls. Artfully arrange the warm, seared scallops on top of each salad. Drizzle the remaining vinaigrette directly over the scallops. Garnish generously with the fresh chopped dill and parsley before serving.
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: 347 mg
- Added Sugars: 0 g
My Top Tips for a Perfect Result
- Get Those Scallops DRY! I cannot stress this enough. Moisture is the enemy of a good sear. Pat your scallops with a paper towel until they are completely dry before they hit the pan.
- Don’t Crowd the Pan. Give the scallops plenty of space in the skillet. If you overcrowd them, they will steam instead of sear, and you’ll miss out on that beautiful golden crust. Cook in two batches if you need to!
- Meal Prep Smart. You can easily cook the farro and shake up the vinaigrette a day or two in advance. Store them separately in the fridge. When you’re ready to eat, just assemble the salad and sear the scallops for a super fast meal.
FAQs for This Mediterranean Scallop Recipe
1.Are scallops good for the Mediterranean diet?
Yes, absolutely! Scallops are a wonderful source of lean protein, which is a key part of the Mediterranean diet. They are low in saturated fat and a great alternative to red meat.
2.Can I meal prep this for lunch?
Definitely! This makes an amazing high fiber Mediterranean lunch idea. To keep it fresh, store the salad base, the vinaigrette, and the cooked scallops in separate containers. You can enjoy the scallops cold or gently reheat them before assembling your salad at lunchtime.
A Taste of the Good Life
This dish is more than just a recipe; it’s a celebration of fresh, vibrant food that makes you feel amazing. It proves that eating well doesn’t have to be complicated or restrictive—it can be joyful, delicious, and deeply satisfying. I really hope you love this Mediterranean scallop recipe as much as I do.
Give this recipe a try and let me know what you think in the comments below!
