Seared Scallops over Butternut Squash Puree — 30g Protein

This seared scallops over butternut squash puree is the elegant plate to make when you want a Thanksgiving starter that feels restaurant-special without a long cook. Plump sea scallops get a golden caramelised crust in a hot skillet, then sit on a silky roasted butternut squash puree finished with brown butter and crispy sage — 30g of protein per serving, and dinner on the table in 40 minutes.

The trick is a dry scallop and a hot pan, not a long cook. Scallops go from golden to rubbery in a minute, so pat them very dry, give them space in the pan, and sear them hard for 2 minutes a side. The squash puree does the rest of the work: roasting concentrates its sweetness, and a little butter and a splash of cream turn it velvety smooth.

Why you’ll love it

• 30g protein per serving, about 310 calories
• An elegant Thanksgiving starter or light main that serves 4 — no turkey needed
• Golden caramelised scallops on silky squash puree, in 40 minutes total
• Brown butter and crispy sage make it taste like a restaurant plate

Ingredients

• 16 large sea scallops (about 550g total), patted very dry
• 1 medium butternut squash (about 900g), peeled, seeded and cubed
• 2 tbsp olive oil, divided
• 2 tbsp unsalted butter, divided
• 1 small shallot, finely chopped
• 1 garlic clove, minced
• 60 ml (1/4 cup) double cream or heavy cream
• 1 tsp fresh thyme leaves
• 8 fresh sage leaves
• 1 tsp lemon juice, freshly squeezed
• 1/2 tsp fine sea salt, plus more to taste
• 1/2 tsp black pepper, freshly ground
• 1 pinch chilli flakes, optional

Equipment used

• A large stainless steel or cast iron skillet, for searing the scallops hard
• A baking tray lined with parchment, for roasting the squash
• A blender or food processor, for a silky smooth puree
• Paper towels, for patting the scallops very dry before searing

Instructions

1. Heat the oven to 200°C (400°F). Toss the cubed squash with 1 tbsp olive oil, 1/2 tsp salt and the black pepper, spread it on the lined tray, and roast for 20–25 minutes until soft and lightly caramelised at the edges.
2. While the squash roasts, melt 1 tbsp butter in a small pan over medium heat. Add the sage leaves and fry for 30–60 seconds until crisp, then lift them out onto paper towels. Keep the browned butter in the pan.
3. Blend the roasted squash with the shallot, garlic, cream and thyme until completely smooth, adding a splash of warm water if it needs loosening. Season to taste and keep warm.
4. Pat the scallops very dry with paper towels and season both sides with salt and pepper. Heat the remaining 1 tbsp olive oil in the large skillet over high heat until it just starts to smoke.
5. Place the scallops in the pan with space between them and do not move them. Sear for 2 minutes until a deep golden crust forms, then flip and sear for 1–2 minutes more until just opaque in the centre.
6. Take the pan off the heat and add the remaining 1 tbsp butter and the lemon juice, basting the scallops for 30 seconds as the butter foams.
7. Spoon the warm squash puree into shallow bowls, set 4 scallops on each, and drizzle with the sage brown butter. Top with the crispy sage leaves and a pinch of chilli flakes, if using.

Tips

• Pat the scallops dry — twice. Any moisture on the surface steams instead of searing, and you will never get that golden crust.
• Don’t crowd the pan. Sear in two batches if your skillet is small; crowded scallops steam and turn pale.
• Pull the scallops while the centre is just opaque. They keep cooking for a minute off the heat, and overcooked scallops turn rubbery fast.
• The puree keeps 3 days in the fridge and reheats gently with a splash of water. Sear the scallops fresh — they are best eaten straight from the pan.

Estimated nutrition per serving

These are estimated macros based on standard ingredient values, not lab-measured results.

More high-protein recipes to try

• High Protein Salmon and Quinoa Bowl — 42g Protein
• High Protein Tuna and White Bean Salad — 38g Protein, No Mayo
• High Protein Garlic Shrimp Zucchini Noodles — 39g Protein, 15 Minutes

FAQ

Can I use frozen scallops? Yes — thaw them overnight in the fridge, then drain and pat them very dry before searing. Wet scallops will not brown, so the drying step matters even more with frozen ones.

Is this seared scallops over butternut squash puree good for Thanksgiving? Yes. It works as an elegant first course for a holiday table or as a light main for a small gathering — a 550g pack of large scallops serves 4, and the puree can be made a day ahead and reheated while you sear the scallops.

How do I know when the scallops are done? Go by look and touch: a deep golden crust on both sides and a centre that is just opaque, not milky white. That is usually 2 minutes on the first side and 1–2 minutes on the second — if they feel firm and springy rather than soft, they are done.

Can I make the squash puree ahead? Yes. Roast and blend it up to 2 days ahead, keep it covered in the fridge, and reheat gently with a splash of water to loosen it. Sear the scallops just before serving.

Seared Scallops over Butternut Squash Puree — 30g Protein

Sophia Martinez

Golden seared scallops over silky roasted butternut squash puree with brown butter and crispy sage. 30g protein — 40 minutes, serves 4.

Print Recipe

Prep Time 15 minutes mins

Cook Time 25 minutes mins

Total Time 40 minutes mins

Course Dinner

Cuisine American

Servings 4

Calories 310 kcal

Equipment

• A large stainless steel or cast iron skillet, for searing the scallops hard
• A baking tray lined with parchment, for roasting the squash
• A blender or food processor, for a silky smooth puree
• Paper towels, for patting the scallops very dry before searing

Ingredients

  

• 16 large sea scallops (about 550g total) patted very dry
• 1 medium butternut squash (about 900g) peeled, seeded and cubed
• 2 tbsp olive oil divided
• 2 tbsp unsalted butter divided
• 1 small shallot finely chopped
• 1 garlic clove minced
• 60 ml (1/4 cup) double cream or heavy cream
• 1 tsp fresh thyme leaves
• 8 fresh sage leaves
• 1 tsp lemon juice freshly squeezed
• 1/2 tsp fine sea salt plus more to taste
• 1/2 tsp black pepper freshly ground
• 1 pinch chilli flakes optional

Instructions

 

• Heat the oven to 200°C (400°F). Toss the cubed squash with 1 tbsp olive oil, 1/2 tsp salt and the black pepper, spread it on the lined tray, and roast for 20–25 minutes until soft and lightly caramelised at the edges.
• While the squash roasts, melt 1 tbsp butter in a small pan over medium heat. Add the sage leaves and fry for 30–60 seconds until crisp, then lift them out onto paper towels. Keep the browned butter in the pan.
• Blend the roasted squash with the shallot, garlic, cream and thyme until completely smooth, adding a splash of warm water if it needs loosening. Season to taste and keep warm.
• Pat the scallops very dry with paper towels and season both sides with salt and pepper. Heat the remaining 1 tbsp olive oil in the large skillet over high heat until it just starts to smoke.
• Place the scallops in the pan with space between them and do not move them. Sear for 2 minutes until a deep golden crust forms, then flip and sear for 1–2 minutes more until just opaque in the centre.
• Take the pan off the heat and add the remaining 1 tbsp butter and the lemon juice, basting the scallops for 30 seconds as the butter foams.
• Spoon the warm squash puree into shallow bowls, set 4 scallops on each, and drizzle with the sage brown butter. Top with the crispy sage leaves and a pinch of chilli flakes, if using.

Notes

Pat scallops very dry before searing — moisture stops the crust forming. Sear 2 minutes per side and pull while the centre is just opaque. Puree keeps 3 days refrigerated; sear scallops fresh.

Keyword butternut squash puree, high protein, seafood, seared scallops, thanksgiving

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