Seared Scallops Over Zucchini Puree
Tender seared sea scallops served over a creamy, dairy-free zucchini puree. Finished with toasted almonds and fresh chives for a satisfying, nutrient-dense dinner.
The perimenopause lens
A cautious perimenopause lens
These tags explain why the recipe may appear in Lila. They are prompts for noticing your own patterns—not evidence that this meal treats a symptom.
Perimenopause symptoms and relief · Office on Women’s HealthAppetite changes
Notice patterns without judgment
One meal does not determine body weight. Look at fullness, energy and repeatable eating patterns over time instead.
Track: fullness + meal rhythm
Low energy
Check how the whole meal lands
Food is one part of energy. Notice meal timing, sleep and symptoms together rather than assigning the result to one nutrient.
Track: energy 1–3 hours later
Hot flashes
Track your personal context
Meals and routines can feel different from day to day. Use this as an observation prompt, not as evidence that a food or supplement treats hot flashes.
Track: timing + personal triggers
Fatigue
Separate a pattern from one day
Notice energy alongside sleep, meals and symptoms across several days. Ongoing fatigue deserves a clinical conversation.
Track: energy + previous night
Before you start
Your 30-minute game plan
Gather everything first, then tap ingredients and steps as you go.
Equipment
Blender · Food processor · Large skillet
Time saver
Prep the vegetables and measure pantry ingredients earlier in the day to shorten cook time.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
From Your Pantry
Cook along
One clear step at a time
0 of 6 steps complete
Next: Heat a dry
- 01
Heat a dry
Heat a dry, large skillet over medium heat. Add the sliced almonds and toast for 2 to 3 minutes, tossing frequently until golden and fragrant. Remove from the skillet and set aside.
Tap card to mark done - 02
Place the chopped zucchini in a pot…
Place the chopped zucchini in a pot with a splash of water. Cover and steam over medium heat for 8 to 10 minutes until very tender.
Tap card to mark done - 03
Drain any excess water from the zucchini…
Drain any excess water from the zucchini and transfer it to a food processor or blender. Add 1 tablespoon of olive oil, a generous pinch of salt, and black pepper. Blend until completely smooth and keep warm.
Tap card to mark done - 04
Pat the scallops thoroughly dry with a…
Pat the scallops thoroughly dry with a paper towel and season both sides lightly with salt and pepper.
Tap card to mark done - 05
In the same skillet used for the…
In the same skillet used for the almonds, heat 1 tablespoon of olive oil over medium-high heat until shimmering. Add the scallops, making sure they don't touch. Sear undisturbed for 2 minutes until a golden crust forms, then flip and cook for 1 to 2 more minutes.
Tap card to mark done - 06
Divide the warm zucchini puree between two…
Divide the warm zucchini puree between two plates. Top with the seared scallops, then garnish with the toasted almonds and fresh chives.
Tap card to mark done
The nutrition underneath
Why this bowl holds together
Always look for "dry" scallops at…
Always look for "dry" scallops at the seafood counter. "Wet" scallops have been treated with a solution that makes them retain water, making them impossible to sear properly.
The secret to a perfect crust…
The secret to a perfect crust on your scallops is making sure they are bone-dry before they hit the hot pan.
If you want a richer flavor…
If you want a richer flavor profile, add a squeeze of fresh lemon juice over the finished plates right before serving.
Your symptoms change. Your plan should too.
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