Home Food Seared Scallops With Veggie Fennel Hash

Seared Scallops With Veggie Fennel Hash

written by The Travel Captain May 10, 2016

 

I love this recipe.  I can’t think of a better pairing for seared scallops than fennel.  It’s also great for weeknights when you’re short on time.  The dish is delicious and compliant if you’re taking part in the Whole30 program.  A couple of tweaks and it’ll be paleo friendly too.  Seared scallops are easy to make but also easy to muck up.  The same holds true for when you’re cooking a vegetable hash.  Tips below for ensuring both come out as expected.

Ingredients (Serves 2)

(try to use Organic products wherever you can, it makes a difference in taste for the hash)

  • 300 grams of fresh Scallops
  • 2 medium sized white potatoes diced into cubes (or sweet potato)
  • 2 large carrots diced
  • 2 zucchini diced
  • 1 red bell pepper diced
  • Fresh corn from 1 husk (omit for Whole30, paleo)
  • 1 small red or white onion
  • 1 teaspoon fennel seeds
  • 1 teaspoon salt
  • 1 chopped garlic clove
  • 2 tablespoon clarified butter or coconut/sesame oil
  • 1/2 teaspoon dried thyme
  • fresh parsley for garnish

Tips for the Veggie Hash

Dice your veggies the same size

Dice your veggies the same size

 

 

 

 

 

 

 

 

 

 

 

 

 

  • All the ingredients in your hash should be diced roughly the same size.
  • Cook in layers.  Don’t throw everything in the pot at the same time.  Potatoes and carrots should be thrown in first since they take longer to cook.

Tips for the Seared Scallops

  • Make sure you pat the scallops completely dry
  • The pan should be smoking hot
  • Don’t overcrowd the pan, cook in batches if necessary
  • One and a half minute on each side, that’s IT.  Don’t move them when they are cooking.

Cooking Instructions

Start with the vegetable hash.  In a large skillet on medium high heat, add 1 tablespoon of oil/ghee.  After a minute, add the fennel seeds and garlic.  Once pan is hot, add the onions, potato and carrots.  Toss on high heat for a few minutes until you start seeing caramelization on the potatoes.  Add salt and thyme.  Toss for a couple more minutes.  Add the zucchini, corn and red bell pepper.  Keep tossing.  Lower heat and cover for 2-3 minutes.  Remove lid and bring heat back up, continue to toss for 2-3 more minutes.  Remove from stove and top with some black pepper and parsley.

In a separate skillet, add one tablespoon of oil/ghee on high heat.  Let the pan become very hot.  Quickly place the pat dried scallops in pan without overcrowding.  Put on a timer and turn over after one and a half minute.  Let cook on the other side for same time.  Remove from heat and serve quickly.

Thats it, enjoy!

P.S. The hash is healthy but a little carby even though its Whole30 compliant.  Don’t let it take up more than a third of your plate ;).  For more tips on doing Whole30, click here.  For more great free Whole30 recipes, click here.

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Seared Scallops

 

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