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.
Prep
15 min
Cook
15 min
Total
30 min
Makes
2 servings
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthComfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Trigger-aware comfort
Make the meal work for today
Keep spicy extras on the side and adjust the temperature or portion to suit you. The best version is the one you can enjoy comfortably.
Notice: comfort + personal triggers
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
15 min
Cook
15 min
Total
30 min
How many are you cooking for?
The ingredient amounts update automatically.
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
Instructions
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.
Look for: golden and fragrant
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.
Look for: 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.
Look for: completely smooth and keep warm
Tap card to mark done - 04
Pat the scallops thoroughly dry
Pat the scallops thoroughly dry with a paper towel and season both sides lightly with salt and pepper.
Tap card to mark done - 05
Heat 1 tablespoon of olive oil over…
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.
Look for: shimmering
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.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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