Lemon-Butter Scallops

with Mashed Potatoes & Roasted Broccoli

30 MIN

2 Servings

Wellness at Blue Apron

Find recipes that suit your lifestyle with our new nutritionist-approved dietary tags.

Vegetarian

These recipes don’t contain meat, poultry, fish, or seafood.* They’re made with fruits and vegetables, grains, legumes, nuts, and seeds. *Select artisanal cheeses may contain animal-derived rennet.

Carb Conscious

This applies to meal kit recipes with 48g or less of net carbs (total carbs minus dietary fiber) per serving. Carb Conscious Add-ons contain 20g or less net carbs.

Mediterranean Diet

Our Mediterranean recipes are inspired by the Mediterranean Diet, a healthy eating plan recommended in the Dietary Guidelines for Americans published jointly every five years by the US Department of Agriculture (USDA) and the Department of Health & Human Services (DHHS). This eating plan highlights the flavors and cooking styles from countries along the Mediterranean Sea, including those in Europe, the Middle East, and North Africa. These recipes showcase a wide variety of vegetables, fruits, and whole grains, as well as lean proteins and moderate portions of dairy.

600 Calories or Less

These meals contain 600 calories or less per serving. The US Food & Drug Administration uses 2000 calorie daily intake for general advice. The 600 calorie cap equates to 30% of the total 2000 calories per day based on 3 meals per day with 200 calories remaining for snack or beverage.

Wellness Grain

These recipes feature grains such as barley, quinoa, farro, orzo, couscous and more, handpicked by our Culinary team in collaboration with our Registered Dietitian.

Pescatarian

These recipes feature a wide array of nutritious seafood options like salmon, cod, tilapia, crab, and shrimp. While these dishes never contain meat, pork or poultry, they may contain animal derived ingredients such as milk, butter, cheese and/or honey.

30g Of Protein

These meals contain 30g or more of protein per serving, and are ideal for those looking to focus their meals around protein intake.

Keto Friendly

These meals have approximately 10% of calories from carbohydrates, 20% from protein, and 70% from dietary fats (per serving).

45g Of Protein

These meal kit recipes contain 45g or more of protein per serving, and are ideal for those looking to focus their meals around protein intake.

Nutritionist's Pick

These meals are selected by Blue Apron’s Registered Dietitian Nutritionist. They are centered around nutritious and wholesome ingredients, featuring whole grains and fresh produce which provide fiber. They also contain moderate portions of dairy and lean protein while being mindful of saturated fat.

Wheat Free

These meals are prepared with ingredients that do not contain wheat. They feature grains such as barley and rice as well as proteins and vegetables.

Reduced Sodium

These Prepared and Ready dishes contain at least 25% less sodium per 100 grams (or 3.5 oz) than our average Prepared and Ready Meal as of October 1, 2024. Sodium content has been reduced from 330 mg per 100 grams to 250 mg per 100 grams. These dishes focus on ingredients with strong flavor and moderate salt.

Vegan

To view a recipe's full nutrition information, head to your Upcoming page at blueapron.com, click on a specific recipe, then head to the Nutrition tab and select 'View Full Nutrition.' Nutrition Facts Panels are available up to 1.5 weeks in advance

From the Test Kitchen

This simple, sophisticated dish features delicate sea scallops, pan-seared with an irresistibly rich lemon and butter sauce until golden brown and tender. We’re serving them alongside creamy mashed potatoes and roasted broccoli, finished with a touch of tangy fresh lemon juice.

See Plans

Nutrition

PER SERVING
Calories

470 Cals (est.)

View Full Nutrition

fresh

ingredients

10 oz Sea Scallops
½ lb Broccoli
¾ lb Red Or Golden Potatoes
1 Lemon
2 Tbsps Butter
2 Tbsps Fromage Blanc

step-by-step

instructions

Cook Along

1 Prepare & roast the broccoli:

Place an oven rack in the center of the oven, then preheat to 450°F. Fill a medium pot with salted water; cover and heat to boiling on high. Wash and dry the fresh produce. Cut off and discard the bottom 1/2 inch of the broccoli stem; cut the broccoli into small florets. Place on a sheet pan. Drizzle with 1 teaspoon of olive oil and season with salt and pepper; toss to coat. Arrange in an even layer. Roast 18 to 20 minutes, or until browned and tender when pierced with a fork. Remove from the oven.

2 Cook & mash the potatoes:

While the broccoli roasts, large dice the potatoes. Add to the pot of boiling water. Cook 16 to 18 minutes, or until tender when pierced with a fork. Turn off the heat. Drain thoroughly and return to the pot. Add the fromage blanc and half the butter. Using a fork or potato masher, mash to your desired consistency. Taste, then season with salt and pepper if desired.

3 Cook the scallops & make the sauce:

While the potatoes cook, quarter and deseed the lemon. Pat the scallops dry with paper towels. Using your hands, remove and discard the tough side muscle from each scallop. Season with salt and pepper on both sides. Thoroughly wash your hands after handling the scallops. Once the potatoes have cooked about 10 minutes, in a medium pan (nonstick, if you have one), heat 2 teaspoons of olive oil on medium-high until hot. Add the seasoned scallops and cook 4 to 5 minutes on the first side, or until browned. Flip the scallops, then add the remaining butter and the juice of 2 lemon wedges. Cook, constantly spooning the sauce over the scallops, 1 to 2 minutes, or until coated and cooked through. Turn off the heat. Transfer the cooked scallops to a plate.

4 Finish the broccoli & serve your dish:

Evenly top the roasted broccoli with the juice of the remaining lemon wedges. Carefully stir to coat. Serve the cooked scallops with the mashed potatoes and finished broccoli. Spoon any remaining sauce from the pan over the scallops. Enjoy!