Seared Scallops and Cauliflower Rice Risotto recipe

There are some meals that just feel…right. You know the ones? They balance flavor, texture, and maybe even a little bit of health consciousness without sacrificing an ounce of deliciousness. For me, Seared Scallops with Cauliflower Rice Risotto is absolutely one of those dishes. I first made this on a weeknight when I was craving something a little bit fancy but didn’t want to spend hours in the kitchen or completely derail my healthy eating goals. Honestly, I was blown away by how quickly it came together and how incredibly satisfying it was. The scallops, perfectly seared to a golden brown, were sweet and succulent, and the cauliflower rice risotto – creamy, flavorful, and surprisingly rich – was the ideal complement. It wasn’t just me who loved it; my partner, who is a self-proclaimed risotto aficionado, was genuinely impressed with the cauliflower rice version, remarking on how light and flavorful it was without the heaviness of traditional rice. This recipe is a revelation. It’s elegant enough for a special occasion, yet simple enough for a weeknight dinner. It’s a fantastic way to enjoy the indulgence of risotto and perfectly seared scallops while keeping things lighter and healthier. If you’re looking to impress without the fuss, or simply want a sophisticated and delicious meal that’s good for you too, you absolutely have to try this Seared Scallops and Cauliflower Rice Risotto. Prepare to be amazed by the flavor and simplicity of this truly wonderful dish.

Ingredients

Creating this exquisite Seared Scallops and Cauliflower Rice Risotto relies on fresh, high-quality ingredients that work in harmony to deliver both flavor and texture. While the ingredient list isn’t extensive, each component plays a crucial role in the final dish. Let’s break down what you’ll need to create this culinary delight:

For the Seared Scallops:

• 1 pound Large Sea Scallops, dry-packed: The star of the show! Opt for dry-packed sea scallops, as they sear much better than wet-packed scallops, which are often treated with water and preservatives. Dry-packed scallops will caramelize beautifully and have a sweeter, more natural flavor. Look for large, uniform scallops for even cooking.
• 2 tablespoons Olive Oil: A good quality olive oil is essential for searing scallops. It has a high smoke point and imparts a subtle fruity flavor that complements the scallops. You can also use avocado oil or clarified butter.
• 1 tablespoon Unsalted Butter: Butter adds richness and enhances the browning and flavor of the scallops. Using unsalted butter allows you to control the overall saltiness of the dish.
• 1 clove Garlic, minced: Freshly minced garlic adds a savory and aromatic note that pairs perfectly with scallops.
• 1 sprig Fresh Thyme (optional): Thyme adds a subtle earthy and herbaceous flavor that elevates the seared scallops. You can also use other herbs like rosemary or parsley.
• Salt and freshly ground Black Pepper: Essential seasonings to enhance the natural flavor of the scallops. Use sea salt or kosher salt for the best flavor and freshly ground black pepper for a more aromatic spice.

For the Cauliflower Rice Risotto:

• 1 tablespoon Olive Oil: Used for sautéing the aromatics and starting the risotto base.
• 1 Shallot, finely chopped: Shallots have a milder and sweeter flavor than onions, making them ideal for risotto. Finely chopping ensures they cook evenly and melt into the risotto.
• 2 cloves Garlic, minced: Garlic adds depth of flavor to the risotto base, complementing the shallots and other ingredients.
• 1 cup Cauliflower Rice, fresh or frozen: Cauliflower rice is the healthy and low-carb base of our risotto. Fresh cauliflower rice is readily available in most supermarkets, or you can easily make your own by pulsing cauliflower florets in a food processor. Frozen cauliflower rice is also convenient and works well, just ensure it’s thawed and excess moisture is squeezed out.
• ½ cup Dry White Wine (such as Pinot Grigio or Sauvignon Blanc): White wine adds acidity and complexity to the risotto, deglazing the pan and creating a flavorful base. Choose a dry, crisp white wine. You can substitute with chicken broth if you prefer to omit alcohol.
• 3 cups Chicken Broth, low sodium, warm: Warm chicken broth is crucial for making risotto. Warming the broth keeps the cooking process consistent and helps the cauliflower rice absorb the liquid properly. Low sodium broth allows you to control the salt level of the risotto. Vegetable broth can be used for a vegetarian option.
• ½ cup Grated Parmesan Cheese, freshly grated: Parmesan cheese adds a salty, nutty, and umami-rich flavor to the risotto, contributing to its creamy texture and depth of flavor. Freshly grated Parmesan is highly recommended for the best flavor and melting quality.
• ¼ cup Heavy Cream (optional): Heavy cream adds extra richness and creaminess to the risotto. It’s optional but recommended for a more decadent risotto. For a lighter option, you can omit the cream or use crème fraîche or mascarpone cheese.
• 2 tablespoons Fresh Parsley, chopped: Fresh parsley adds a bright, herbaceous finish to the risotto and a pop of color.
• 2 tablespoons Lemon Juice, freshly squeezed: Lemon juice brightens the flavors of the risotto and scallops, adding a touch of acidity that balances the richness and seafood notes. Freshly squeezed lemon juice is always preferred for the best flavor.
• Salt and freshly ground White Pepper: White pepper is traditionally used in risotto for its subtle heat and delicate flavor, but black pepper can be substituted if preferred. Season to taste, as parmesan cheese and broth can be salty.

Optional Garnishes:

• Lemon wedges: For serving, to add extra brightness.
• Red Pepper Flakes: For a touch of heat.
• Extra Virgin Olive Oil: For drizzling over the finished dish for added richness and flavor.
• Fresh Herbs: Extra parsley, thyme, or chives for garnish.

By gathering these high-quality ingredients, you’re setting the stage for a truly exceptional Seared Scallops and Cauliflower Rice Risotto. The freshness and quality of each element will contribute to the overall success and deliciousness of the dish.

Instructions

Creating Seared Scallops and Cauliflower Rice Risotto is a rewarding culinary journey. While it may seem sophisticated, the process is surprisingly straightforward and achievable for home cooks. Follow these detailed instructions to create a restaurant-quality dish in your own kitchen:

Step 1: Prepare the Cauliflower Rice Risotto

1. Heat olive oil in a large skillet or saucepan over medium heat. Choose a skillet or saucepan with a wide bottom to allow for even cooking of the risotto.
2. Add chopped shallot and cook until softened, about 3-4 minutes. Sauté the shallot until it becomes translucent and fragrant, stirring occasionally to prevent browning. This step builds the aromatic base of the risotto.
3. Add minced garlic and cook for another minute until fragrant. Add the garlic and cook until fragrant, being careful not to burn it, as burnt garlic can become bitter.
4. Add cauliflower rice and cook for 2-3 minutes, stirring frequently. Add the cauliflower rice to the skillet and sauté it briefly to lightly toast it and remove some of its raw flavor. Stir frequently to ensure even cooking.
5. Pour in white wine (or chicken broth) and cook until absorbed, about 2-3 minutes. Pour in the white wine (or chicken broth) to deglaze the pan, scraping up any browned bits from the bottom. Cook until the wine is mostly absorbed by the cauliflower rice, stirring occasionally.
6. Add warm chicken broth, ½ cup at a time, stirring constantly until each addition is absorbed before adding the next. This is the key risotto technique. Add the warm chicken broth in ½ cup increments, stirring constantly and patiently until each addition is fully absorbed by the cauliflower rice before adding the next. This process releases the starches in the cauliflower rice (though less starch than traditional rice), creating a creamy consistency. This step will take approximately 15-20 minutes. The risotto is ready when the cauliflower rice is tender but still slightly al dente, and the mixture is creamy and has a slightly loose consistency (it will thicken slightly as it cools).
7. Stir in Parmesan cheese, heavy cream (if using), and lemon juice. Once the risotto is cooked to your desired consistency, remove from heat and stir in the grated Parmesan cheese, heavy cream (if using), and fresh lemon juice. Stir until the cheese is melted and the risotto is creamy and well combined.
8. Season with salt and white pepper to taste. Taste the risotto and season with salt and white pepper to your liking. Be mindful of the saltiness of the Parmesan cheese and broth when seasoning.
9. Stir in chopped fresh parsley. Stir in the chopped fresh parsley to add a fresh, herbaceous finish and a pop of color to the risotto.
10. Keep warm while preparing the scallops. Cover the risotto and keep it warm while you prepare the seared scallops. You can place it in a low oven (around 200°F/95°C) or keep it covered on the stovetop.

Step 2: Sear the Scallops

1. Pat scallops completely dry with paper towels. This is crucial for achieving a good sear. Excess moisture will steam the scallops instead of searing them, preventing them from browning properly. Pat both sides of the scallops thoroughly dry.
2. Season scallops generously with salt and black pepper. Season both sides of the dried scallops generously with salt and freshly ground black pepper.
3. Heat olive oil and butter in a large skillet over medium-high heat until hot. Use a skillet that is large enough to accommodate the scallops without overcrowding. Heat the olive oil and butter until the butter is melted and the mixture is shimmering hot. The pan should be hot enough that a drop of water sizzles immediately upon contact.
4. Add garlic and thyme (if using) to the skillet and cook for about 30 seconds until fragrant. Add the minced garlic and thyme sprig (if using) to the hot skillet and cook briefly until fragrant, about 30 seconds. Be careful not to burn the garlic.
5. Add scallops to the hot skillet in a single layer, being careful not to overcrowd the pan. Place the seasoned scallops in the hot skillet in a single, even layer, leaving space between them. Overcrowding the pan will lower the temperature and steam the scallops instead of searing them. You may need to sear the scallops in batches depending on the size of your skillet.
6. Sear for 2-3 minutes per side, until golden brown and cooked through. Sear the scallops for 2-3 minutes per side, undisturbed, until they are deeply golden brown and caramelized on the outside and opaque and cooked through in the center. Avoid flipping them too early; let them develop a good sear before flipping. Scallops cook quickly, so be careful not to overcook them, as they can become rubbery. They are done when they are opaque and firm to the touch, but still slightly tender in the center.
7. Remove scallops from skillet and set aside. Once the scallops are seared to perfection, remove them from the skillet and set aside on a plate.

Step 3: Assemble and Serve

1. Spoon cauliflower rice risotto onto plates or bowls. Divide the warm cauliflower rice risotto evenly among plates or bowls.
2. Top each serving of risotto with seared scallops. Arrange the seared scallops attractively on top of the cauliflower rice risotto.
3. Garnish with lemon wedges, red pepper flakes (optional), extra virgin olive oil (optional), and fresh herbs (optional). Garnish with lemon wedges for serving, red pepper flakes for a touch of heat if desired, a drizzle of extra virgin olive oil for richness, and fresh herbs like parsley or thyme for added freshness and visual appeal.
4. Serve immediately and enjoy! Serve the Seared Scallops and Cauliflower Rice Risotto immediately while the scallops are still warm and the risotto is creamy and flavorful.

By following these detailed instructions, you’ll be able to create a stunning and delicious Seared Scallops and Cauliflower Rice Risotto that is sure to impress. Enjoy the process and the incredible flavors of this elegant and healthy dish!

Nutrition Facts

Understanding the nutritional profile of Seared Scallops and Cauliflower Rice Risotto can be beneficial, especially for those mindful of their dietary intake. Please remember that these are estimations and can vary based on specific ingredient brands, portion sizes, and cooking methods.

Servings: This recipe is designed to yield approximately 4 servings.

Estimated Calories per Serving: Approximately 350-450 calories per serving.

Approximate Nutritional Breakdown per Serving (Estimated):

• Calories: 350-450
• Fat: 20-25g (primarily healthy fats from olive oil, butter, and scallops)
  • Saturated Fat: 8-10g
• Cholesterol: 150-200mg (from scallops and cream/butter)
• Sodium: 500-700mg (varies depending on broth and cheese)
• Carbohydrates: 15-20g
  • Sugar: 5-7g (naturally occurring in cauliflower and wine)
  • Fiber: 5-7g
• Protein: 30-35g (excellent source of lean protein from scallops)

Important Nutritional Highlights:

• Low Carb: Significantly lower in carbohydrates than traditional risotto made with rice, making it a great option for those following a low-carb or ketogenic diet.
• High Protein: Scallops are an excellent source of lean protein, contributing to satiety and muscle building.
• Good Source of Fiber: Cauliflower rice provides a good amount of dietary fiber, promoting digestive health and satiety.
• Rich in Nutrients: Scallops are packed with essential nutrients, including Vitamin B12, phosphorus, and selenium. Cauliflower is a good source of Vitamin C and Vitamin K.
• Healthy Fats: The olive oil and butter contribute healthy fats, including monounsaturated and saturated fats, which are important for overall health when consumed in moderation.

Considerations:

• Sodium Content: While moderate, the sodium content can be higher depending on the broth and Parmesan cheese used. Opt for low-sodium broth and be mindful of added salt.
• Fat Content: The fat content is moderate, primarily from healthy fats. If you are watching your fat intake, you can reduce the amount of olive oil and butter slightly or omit the heavy cream.
• Individual Needs: Nutritional needs vary. This information is for general guidance only.

For more precise nutritional information, you can use online recipe analyzers or nutrition calculators, inputting the exact brands and quantities of ingredients you use. However, these estimations provide a good general understanding of the nutritional profile of this healthy and delicious Seared Scallops and Cauliflower Rice Risotto.

Preparation Time

Planning your time effectively is key to a smooth and enjoyable cooking experience for Seared Scallops and Cauliflower Rice Risotto. Here’s a breakdown of the estimated preparation and cooking times:

Active Preparation Time: This refers to the time you will be actively involved in preparing the ingredients and cooking the dish.

• Ingredient Prep (chopping shallots, garlic, parsley, ricing cauliflower if using florets): 15-20 minutes
• Cauliflower Rice Risotto Cooking: 25-30 minutes (including sautéing and adding broth)
• Scallop Searing: 10-15 minutes (including patting dry and searing in batches if needed)

Total Active Preparation Time: Approximately 50-65 minutes

Cooking Time:

• Total Cooking Time (Risotto and Scallops): Approximately 35-45 minutes

Total Time from Start to Finish: Approximately 1 hour 25 minutes – 1 hour 50 minutes

Time Management Tips:

• Mise en Place: “Everything in its place.” Prepare all your ingredients before you begin cooking. Chop the shallots, garlic, and parsley, measure out the broth and wine, and have the cauliflower rice ready. This will streamline the cooking process and make it more efficient.
• Multi-task Wisely: While the shallots and garlic are sautéing for the risotto, you can pat the scallops dry and season them. While the risotto is simmering and absorbing broth, you can prepare your skillet for searing the scallops.
• Warm Broth Ahead: Ensure your chicken broth is warmed before you start adding it to the risotto. This will keep the cooking process consistent and prevent the risotto from cooling down.
• Read the Recipe: Read through the entire recipe before you start cooking to understand all the steps and timings involved.
• Don’t Rush the Risotto: The key to creamy cauliflower rice risotto is patient stirring and adding broth gradually. Don’t rush this step.

While the total time might seem a bit longer than a quick weeknight meal, the active cooking time is manageable, and the resulting Seared Scallops and Cauliflower Rice Risotto is well worth the effort. The dish can be prepared and served in under an hour and a half with efficient workflow.

How to Serve

Serving Seared Scallops and Cauliflower Rice Risotto is all about enhancing its elegance and flavor. Here are some serving suggestions to elevate your dining experience:

Serving Temperatures:

• Serve Immediately: This dish is best served immediately while the scallops are hot and perfectly seared and the risotto is creamy and warm.
• Warm Plates: Consider warming your plates or bowls before serving to keep the risotto and scallops warm for longer.

Plating and Garnish Ideas:

• Elegant Presentation: Use shallow bowls or plates for serving. Spoon a generous portion of cauliflower rice risotto into the center of the plate.
• Scallop Arrangement: Arrange the seared scallops attractively on top of the risotto. You can place them in a circular pattern or arrange them in a visually appealing manner.
• Lemon Wedge Garnish: Always serve with lemon wedges on the side. The fresh lemon juice adds a bright acidity that complements both the scallops and the risotto. Encourage guests to squeeze lemon juice over their dish just before eating.
• Fresh Herb Garnish: Sprinkle freshly chopped parsley, thyme, or chives over the dish for a pop of color and freshness.
• Red Pepper Flakes (Optional): For those who enjoy a touch of heat, sprinkle a pinch of red pepper flakes over the dish.
• Drizzle of Extra Virgin Olive Oil (Optional): A drizzle of high-quality extra virgin olive oil over the finished dish adds richness, flavor, and a beautiful sheen.
• Parmesan Shavings (Optional): For an extra touch of elegance and cheesy flavor, you can shave a few thin slices of Parmesan cheese over the top.

Wine Pairing Suggestions:

• Dry White Wine: Seared Scallops and Cauliflower Rice Risotto pairs beautifully with dry white wines that have good acidity and minerality.
  • Pinot Grigio: A classic pairing with seafood, Pinot Grigio is crisp and refreshing.
  • Sauvignon Blanc: Its citrusy and herbaceous notes complement the scallops and risotto.
  • Chardonnay (unoaked): An unoaked Chardonnay offers a clean and crisp profile that won’t overpower the delicate flavors of the dish.
  • Dry Rosé: A dry rosé wine can also be a lovely pairing, especially a lighter-bodied rosé with fruity and floral notes.

Serving Occasions:

• Elegant Dinner Parties: This dish is perfect for impressing guests at dinner parties.
• Special Occasions: Celebrate anniversaries, birthdays, or other special occasions with this sophisticated meal.
• Romantic Dinners: Create a romantic ambiance with this delicious and elegant dish for a special date night.
• Weeknight Indulgence: Elevate a regular weeknight with this relatively quick and healthy yet luxurious meal.

By considering these serving suggestions, you can transform your Seared Scallops and Cauliflower Rice Risotto into a truly memorable and refined dining experience.

Additional Tips

To ensure your Seared Scallops and Cauliflower Rice Risotto is absolutely perfect every time, here are five additional tips based on culinary best practices and common pitfalls:

• Tip 1: Start with Dry Scallops – It’s Non-Negotiable: As mentioned earlier, using dry-packed scallops is crucial for achieving a proper sear. Wet-packed scallops contain excess moisture that will hinder browning and result in steamed, rather than seared, scallops. If you can only find wet-packed scallops, soak them in milk for 30 minutes, then rinse thoroughly and pat extremely dry with paper towels. The drier the scallops, the better the sear.
• Tip 2: Get Your Pan Screaming Hot: A hot pan is essential for searing scallops quickly and effectively. Use a heavy-bottomed skillet, preferably cast iron or stainless steel, as they retain heat well. Heat the skillet over medium-high to high heat until it’s very hot. You should see a slight shimmer in the oil and butter, and a drop of water should sizzle immediately. A hot pan ensures a beautiful golden-brown crust forms quickly before the scallops overcook in the center.
• Tip 3: Don’t Overcrowd the Pan When Searing: Overcrowding the pan is a common mistake when searing scallops (or any protein). If you overcrowd, the pan temperature will drop, and the scallops will steam instead of sear. Sear the scallops in batches, ensuring each scallop has enough space around it in the pan. This allows for proper browning and caramelization.
• Tip 4: Warm Broth is Your Risotto Secret Weapon: Always use warm chicken broth when making cauliflower rice risotto (or traditional risotto). Adding cold broth will lower the temperature of the risotto mixture and disrupt the cooking process. Warm broth helps maintain a consistent temperature, allowing the cauliflower rice to cook evenly and absorb the liquid properly, resulting in a creamier texture. Keep the broth simmering gently on the stovetop while you are making the risotto.
• Tip 5: Taste and Adjust Seasoning Constantly: Seasoning is key to a flavorful dish. Taste the cauliflower rice risotto at various stages of cooking and adjust the seasoning as needed. Remember that Parmesan cheese and chicken broth can be salty, so season judiciously with salt and white pepper (or black pepper). Taste after adding the Parmesan and lemon juice and adjust salt and pepper accordingly to achieve a balanced and flavorful risotto.

By following these additional tips, you’ll be well-equipped to create perfect Seared Scallops and Cauliflower Rice Risotto every time, impressing yourself and anyone lucky enough to share your table.

FAQ Section

Here are some frequently asked questions about making Seared Scallops and Cauliflower Rice Risotto, to help you troubleshoot and ensure culinary success:

Q1: Can I substitute frozen cauliflower rice for fresh?

A: Yes, you can definitely use frozen cauliflower rice. It’s a convenient and readily available option. However, it’s important to thaw the frozen cauliflower rice completely and squeeze out any excess moisture before using it in the risotto. Excess moisture can make the risotto watery and prevent it from achieving the desired creamy texture. Thaw it in the refrigerator or microwave, then place it in a clean kitchen towel or cheesecloth and squeeze out as much water as possible.

Q2: Can I make the cauliflower rice risotto ahead of time?

A: While risotto is best served fresh, you can prepare the cauliflower rice risotto base ahead of time, up to a few hours in advance. Cook the risotto up to the point where it’s almost done, slightly undercooked. Then, spread it out on a baking sheet to cool quickly and prevent overcooking. When ready to serve, reheat the risotto in a skillet with a little extra broth, stirring until creamy and heated through. Stir in the Parmesan cheese, cream (if using), lemon juice, and parsley just before serving. Sear the scallops fresh right before serving for the best texture.

Q3: My cauliflower rice risotto is not creamy enough. What did I do wrong?

A: Creaminess in cauliflower rice risotto comes from the gradual addition of warm broth and constant stirring, which helps release the starches in the cauliflower (though less starch than traditional rice). Ensure you are adding the warm broth in small increments (about ½ cup at a time) and stirring constantly until each addition is fully absorbed before adding the next. This process takes time and patience (about 15-20 minutes). Also, using Parmesan cheese and heavy cream (if using) contributes to the creaminess. If your risotto is still not creamy enough, you can stir in an extra tablespoon of butter or a splash of heavy cream or mascarpone cheese at the end.

Q4: How do I know when the scallops are cooked perfectly?

A: Perfectly seared scallops should be golden brown and caramelized on the outside and opaque and cooked through in the center, but still tender and slightly moist. They should be firm to the touch but not rubbery. Overcooked scallops will be tough and rubbery. Sear them for about 2-3 minutes per side over medium-high to high heat. You can also check for doneness by gently pressing on a scallop; it should feel firm but still have a slight give. If you’re unsure, you can cut into the thickest part of a scallop to check that it’s opaque and cooked through, but avoid overcooking.

Q5: Can I make this recipe vegetarian?

A: Yes, you can easily make this recipe vegetarian by omitting the scallops and using vegetable broth instead of chicken broth for the risotto. To make it a more substantial vegetarian meal, you could add roasted vegetables to the risotto, such as roasted asparagus, mushrooms, or artichoke hearts. You could also add sautéed shrimp or prawns for a non-vegetarian seafood variation if scallops are not preferred.

This FAQ section should address common questions and concerns, empowering you to confidently create a delicious and successful Seared Scallops and Cauliflower Rice Risotto. Enjoy cooking and savoring this elegant and healthy meal!

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