Pan-Seared Scallops with Cauliflower Puree and Spinach
Tender pan-seared scallops served over a silky garlic cauliflower puree with sautéed spinach. A quick, low-glycemic, high-protein meal tailored for pescatarian and paleo guidelines without using fish or eggs.
Prep
10 min
Cook
15 min
Total
25 min
Makes
1 serving
Created together. Shared with you.
Made by Andrew + Lila
Andrew created this recipe with Lila and shared it with the perimenopause community.
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 HealthSteadier 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
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy later
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
10 min
Cook
15 min
Total
25 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Blender · Food processor · Large skillet · Saucepan
Time saver
Cauliflower puree can be made ahead of time and reheated gently on the stove with a splash of water.
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
Cook along
Instructions
0 of 7 steps complete
Next: Place a medium saucepan over medium heat…
- 01
Place a medium saucepan over medium heat…
Place a medium saucepan over medium heat with 0.5 cups of cauliflower florets, 1 chopped garlic clove, and 2 tbsp of water. Cover and steam for 8 to 10 minutes until the cauliflower is completely fork-tender.
Look for: the cauliflower is completely fork-tender
Tap card to mark done - 02
Transfer the cooked cauliflower and garlic to…
Transfer the cooked cauliflower and garlic to a high-speed blender or mini food processor. Add 1 tbsp of extra virgin olive oil, 0.25 tsp of salt, and a pinch of black pepper. Blend until completely smooth and velvety. Transfer back to a small pot to keep warm on low heat.
Look for: completely smooth and velvety
Tap card to mark done - 03
Heat a skillet over medium-high heat with…
Heat a skillet over medium-high heat with 0.5 tbsp of extra virgin olive oil. Add 2 cups of fresh spinach and cook for 1 to 2 minutes until wilted. Remove from the skillet and set aside.
Look for: wilted
Tap card to mark done - 04
Pat 150g of sea scallops completely dry
Pat 150g of sea scallops completely dry with a paper towel. Season both sides evenly with 0.25 tsp of salt and a pinch of black pepper.
Tap card to mark done - 05
Wipe the skillet clean
Wipe the skillet clean, return it to high heat, and add 0.5 tbsp of extra virgin olive oil. Once hot and shimmering, add the scallops in a single layer. Sear without moving for 2 minutes until a golden crust forms on the bottom.
Look for: a golden crust forms on the bottom
Tap card to mark done - 06
Flip the scallops and sear the other…
Flip the scallops and sear the other side for 1 to 2 minutes until just opaque throughout.
Look for: just opaque throughout
Tap card to mark done - 07
Spoon the warm cauliflower puree onto a…
Spoon the warm cauliflower puree onto a plate, top with sautéed spinach, and arrange the seared scallops on top. Drizzle with 1 tbsp of fresh lemon juice before serving.
Ready when: everything is assembled and ready to enjoy
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