RecipeScallops and Veggie Hash

Nutrition Facts
Amount per Serving
  • Calories: 230
  • Protein: 16 g
  • Total Fat: 11 g
    • Unsaturated Fat: 8 g
    • Saturated Fat: 3 g
  • Cholesterol: 35 mg
  • Total Carbohydrate: 18 g
  • Dietary Fiber: 4 g
  • Total Sugar: 6 g
    • Natural Sugar: 6 g
    • Added Sugar: 0 g
  • Sodium: 660 mg

This recipe is easy enough for any day of the week, but elegant enough for a special occasion or date night. Here, I whip up a colorful hash of nutrition confetti: sautéed carrots, parsnips, and zucchini with DASH Original seasoning blend. I use the same salt-free seasoning on the seared scallops for added scrumptiousness. The final product is perfection on a plate.

  • Recipe notes:

• The lemon and peppery notes from the DASH Original seasoning blend really complement this dish.

• The vegetable hash has great texture and appearance when vegetables are diced. You can add any minced fresh herb into the mix and it’ll taste great.

• You can remove ¼ cup of broth from the scallop sauce portion and replace it with white wine (yum).

  • Prep time
  • Total Time
This recipe makes 4 servings
  • • 2 Tablespoons avocado oil, divided
  • • 2 to 3 medium carrots, peeled and diced (1½ cups)
  • • 1 medium parsnip, peeled and diced (~1 cup)
  • • 1½ cups reduced-sodium chicken broth, divided
  • • 2 medium zucchinis, diced (~2½ cups)
  • • 1 Tablespoon DASH Original seasoning blend, divided
  • • 1 pound sea scallops (~16 large or ~30 smaller)
  • • 1 medium shallot, minced
  • • 1 Tablespoon fresh lemon juice
  • • 1 Tablespoon butter
  • • Optional for garnish: Fresh parsley, finely minced and lemon zest

Warm a large nonstick skillet over medium-high heat and add 1 Tablespoon avocado oil. Add carrots and parsnips and sauté 2 to 3 minutes, stirring frequently to prevent burning, until vegetables start to soften.

Add ½ cup broth and cook, stirring occasionally, until broth has evaporated, and vegetables soften (about 15 minutes). Add zucchini and 1 teaspoon DASH Original seasoning blend. Stir to combine and cook for an additional 3 minutes.

Add another ¼ cup broth and cook until broth has evaporated, all vegetables are tender and start to caramelize, about 5 minutes. Set aside to keep warm.

Blot scallops dry with a paper towel and evenly coat with 2 teaspoons DASH Original seasoning blend.

Warm remaining Tablespoon avocado oil in a large nonstick skillet over medium-high heat, allowing pan to become hot. Add scallops and sear for 2 minutes per side, or until just cooked through (timing will depend on the size of scallop you’re using). Remove scallops and set aside.

Add shallot to skillet, reduce heat to medium-low and cook, stirring occasionally, until shallot softens, about 2 minutes. Add remaining ¾ cup broth and lemon juice. Bring to a boil and reduce liquid by ⅓, about 2 to 3 minutes. Reduce heat to low and swirl in butter. Remove from heat and serve immediately spooned over scallops and veggie hash.

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