Seared Scallops with Roasted Broccoli, Rice, and Tangy Pickled Red Onion

This is an example of a meal that Solin would create to include in your personalized meal plan.

Seared Scallops with Roasted Broccoli, Rice, and Tangy Pickled Red Onion

YOUR SOLIN GENERATED RECIPE

Seared Scallops with Roasted Broccoli, Rice, and Tangy Pickled Red Onion

Enjoy a balanced plate featuring tender, seared scallops paired with vibrantly roasted broccoli, nutty wild rice, and zesty pickled red onions, all drizzled with a hint of olive oil. This dish delivers a refreshing combination of textures and flavors that are both satisfying and energizing.

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NUTRITION

343kcal
Protein
37.6g
Fat
7.1g
Carbs
30g

SERVINGS

1 serving

INGREDIENTS

7 oz Sea Scallops (198g)

1 cup Broccoli (91g)

1/2 cup cooked Wild Rice (100g)

1/4 cup Pickled Red Onion (40g)

1 tsp Olive Oil (4.5g)

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PREPARATION

  • 1

    Pat the scallops dry with a paper towel and season lightly with salt and pepper.

  • 2

    Preheat a non-stick skillet over medium-high heat. Add a small drizzle of olive oil if desired.

  • 3

    Sear the scallops for about 2 minutes on each side until they develop a golden crust and are just cooked through. Remove from the pan and set aside.

  • 4

    Preheat the oven to 425°F. Toss the broccoli with the remaining olive oil, salt, and pepper, and spread it on a baking sheet. Roast for about 12-15 minutes until tender and slightly crispy at the edges.

  • 5

    Meanwhile, prepare the wild rice according to package instructions if not pre-cooked.

  • 6

    To assemble, layer the wild rice at the base of the plate, followed by the roasted broccoli, then arrange the seared scallops on top.

  • 7

    Top with tangy pickled red onions for a burst of flavor and finish with an extra drizzle of olive oil if desired.

Seared Scallops with Roasted Broccoli, Rice, and Tangy Pickled Red Onion

This is an example of a meal that Solin would create to include in your personalized meal plan.

Seared Scallops with Roasted Broccoli, Rice, and Tangy Pickled Red Onion

YOUR SOLIN GENERATED RECIPE

Seared Scallops with Roasted Broccoli, Rice, and Tangy Pickled Red Onion

Enjoy a balanced plate featuring tender, seared scallops paired with vibrantly roasted broccoli, nutty wild rice, and zesty pickled red onions, all drizzled with a hint of olive oil. This dish delivers a refreshing combination of textures and flavors that are both satisfying and energizing.

NUTRITION

343kcal
Protein
37.6g
Fat
7.1g
Carbs
30g

SERVINGS

1 serving

INGREDIENTS

7 oz Sea Scallops (198g)

1 cup Broccoli (91g)

1/2 cup cooked Wild Rice (100g)

1/4 cup Pickled Red Onion (40g)

1 tsp Olive Oil (4.5g)

PREPARATION

  • 1

    Pat the scallops dry with a paper towel and season lightly with salt and pepper.

  • 2

    Preheat a non-stick skillet over medium-high heat. Add a small drizzle of olive oil if desired.

  • 3

    Sear the scallops for about 2 minutes on each side until they develop a golden crust and are just cooked through. Remove from the pan and set aside.

  • 4

    Preheat the oven to 425°F. Toss the broccoli with the remaining olive oil, salt, and pepper, and spread it on a baking sheet. Roast for about 12-15 minutes until tender and slightly crispy at the edges.

  • 5

    Meanwhile, prepare the wild rice according to package instructions if not pre-cooked.

  • 6

    To assemble, layer the wild rice at the base of the plate, followed by the roasted broccoli, then arrange the seared scallops on top.

  • 7

    Top with tangy pickled red onions for a burst of flavor and finish with an extra drizzle of olive oil if desired.