Lemon Butter Scallops with Asparagus & Farro

Name: Lemon Butter Scallops with Asparagus & Farro
Prep time: 10 min
Cook time: 25 min
Yield: 2 servings
Ingredients: 10 oz sea scallops; 0.75 cup farro; 1 bunch asparagus; 1.5 tbsp butter; 3 cloves garlic; 3 tbsp lemon; 1 tsp olive oil; 2 tbsp fresh parsley; 0.125 tsp table salt; 0.25 tsp black pepper

Perfectly seared sea scallops in a light lemon-butter sauce with
roasted asparagus over nutty farro. An elegant dinner that's ready
in 35 minutes with 30g protein per serving.

Seared scallops are one of the great luxuries of home cooking — they
take exactly 3 minutes to cook and taste like a $40 restaurant plate.
The secret is getting a deep golden crust on the outside while keeping
the center tender and slightly translucent.

The lemon-butter sauce is intentionally light — just enough butter to
carry the lemon and garlic flavor without making the dish heavy. It
gets made right in the same pan after the scallops, using the fond
(the browned bits stuck to the pan) for extra depth.

Farro is the unsung hero of whole grains — chewy, nutty, and more
interesting than rice. It pairs beautifully with the sweet scallops
and crisp asparagus, absorbing the lemon-butter sauce like a sponge.

✅ Why This Recipe Is Healthy

• High protein: 30g per serving from scallops and farro
• Whole grain: Farro provides fiber and B vitamins
• Low fat: Scallops are one of the leanest proteins available
• Elegant: Restaurant-quality in 35 minutes

📊 Why This Recipe Scored 88/100

With an overall health score of 88/100, this recipe is a solid, balanced option. Its strongest area is nutrient quality (93/100), where 30g of protein and 7g of fiber make it genuinely nourishing. The main thing holding the score back is sodium balance (87/100), because 460mg of sodium is acceptable but worth keeping an eye on.

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Lemon Butter Scallops with Asparagus & Farro

⏱️

Prep Time

10 min

🍳

Cook Time

25 min

🍽️

Servings

📊

Difficulty

medium

Ingredients

✓ 10 oz sea scallops
✓ 0.75 cup farro
✓ 1 bunch asparagus
✓ 1.5 tbsp butter
✓ 3 cloves garlic
✓ 3 tbsp lemon
✓ 1 tsp olive oil
✓ 2 tbsp fresh parsley
✓ 0.125 tsp table salt
✓ 0.25 tsp black pepper

Lemon Butter Scallops with Asparagus & Farro cooking in progress

Instructions

1
Cook farro according to package directions (usually 25-30 minutes in boiling water). Drain and set aside.
2
While farro cooks, trim asparagus and toss with olive oil, salt, and pepper. Roast at 425°F for 10-12 minutes until crisp-tender.
3
Pat scallops very dry with paper towels — this is essential for a good sear. Season with salt and pepper.
4
Heat 1/2 tablespoon butter in a skillet over high heat until it just begins to smoke. Add scallops, leaving space between them. Sear without moving for 90 seconds until a deep golden crust forms. Flip and cook 90 seconds more. Remove to a plate.
5
Reduce heat to medium. Add remaining butter and minced garlic, cook 30 seconds. Add lemon juice and scrape up any browned bits. Plate farro, top with asparagus and scallops, and spoon the lemon-butter sauce over everything. Garnish with parsley.