Seared Scallops with Creamy Parmesan Rice

Scallops need almost nothing done to them beyond a hot pan and a short sear, and a creamy Parmesan rice underneath gives them something substantial to sit on. This is one of the more restaurant-style meals I make for meal prep.

A very hot, dry pan is what gets a good sear on scallops without overcooking the inside, so I don't crowd the pan even if it means cooking in batches. Parmesan stirred into the rice with a little milk turns a plain side into something almost like a risotto.

Scallops are delicate to reheat, so I favor a brief warm-up over anything that could turn them rubbery. Spinach wilted into the rice adds some color and nutrients without much extra effort.

The recipe card has the full ingredient breakdown and cook time for all ten portions. Let everything cool before sealing the containers, then refrigerate what you'll eat within four days. Reheat gently, since scallops toughen up fast under too much heat.

Nutrition note: This is general food information, not individualized medical or nutrition advice.

Seared Scallops with Creamy Parmesan Rice

YIELD

10 portions

ESTIMATED NUTRITION

390 calories • 29g protein • 42g carbs • 11g fat per portion

What I really like about this recipe is how simple the actual technique is once the pan is hot enough.

Ingredients

• 3 3/4 lb sea scallops

• 7 1/2 cups cooked rice

• 1 cup grated Parmesan

• 1 1/2 cups milk

• 5 cups spinach

• 3 tbsp butter

• 2 tbsp olive oil

• salt and pepper

Directions

1. Pat the scallops dry and season with salt and pepper.

2. Sear in olive oil over high heat, 1.5–2 minutes per side, until golden; do not overcrowd the pan.

3. Warm the milk with butter and stir into the rice with Parmesan until creamy; wilt in the spinach.

4. Let the food cool briefly, then divide it evenly among 10 airtight meal-prep containers.

Meal-prep notes: Refrigerate promptly and use refrigerated portions within 3–4 days. Reheat the rice gently and warm the scallops briefly, since they toughen quickly under high heat. Nutrition is estimated per portion.