Pan-Seared Scallops with Butternut Squash Rice

A positive thing I can personally say about seafood is that if seasoned lightly, it hardly triggers my IBS symptoms. Of all the types of shellfish, I think scallops are the most delicious when cooked to perfection, and I want to share a simple IBS-friendly recipe that I think anyone can enjoy. If you notice any ingredient that might not work for you, then please feel free to make the recipe your own and substitute with what works best for you. Bon Appetit!

Serving Size: 1-2

Ingredients for scallops with butternut squash rice

  • ½ lb of sea scallops
  • Salt and pepper to taste
  • 2 tbsp of extra virgin olive oil
  • 2 cups of riced butternut squash (either prepackaged or buy butternut squash noodles and lightly chop with a food processor)
  • ¼ cup of chicken broth
  • 1 tbsp of butter
  • (Optional) balsamic sauce for scallops
    • 2 tbsp of balsamic vinegar
    • ¼ tsp of corn starch
    • Salt and pepper to taste
    • Pinch of red pepper flakes
    • Cilantro for garnish

Directions for scallops with butternut squash rice

  1. Make sure to rinse scallops and then dry on a paper towel before seasoning. While scallops are drying, bring a large skillet to high heat and coat with the olive oil.
  2. Once scallops are dried, season both sides with salt and pepper. Then, add to the heated skillet. Cook scallops for about 2-3 minutes on each side or until browned on both sides. (If the skillet is hot enough you will only have to flip the scallops once!)
  3. In a separate small pot, add chicken broth and butter and bring to a boil. Add butternut squash rice, cover, and let that come to a simmer for about 6 minutes or until rice is soft. Season rice with salt and pepper to taste.
  4. (Optional) Balsamic Sauce – combine all ingredients in a bowl and mix well. Use as a glaze once scallops are done cooking and you’re ready to plate.
  5. Once butternut rice is done, then make a serving in a bowl. Place scallops on top of bed of rice, and feel free to finish it off by glazing with the balsamic sauce. (Additional option) Garnish with cilantro.
  6. Bon Appetit!

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Nutrition facts

Per Serving

  • calories: 344
  • cholesterol: 53mg
  • dietary fiber: 2.8g
  • potassium: 899mg
  • protein: 21.1g
  • saturated fat: 5.8g
  • sodium: 325mg
  • total carbohydrates: 19.8g
  • total fat: 21g
Photograph by Hess Polanco. All rights reserved. Used with permission.

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