Breastfeeding Friendly Lemon-Dill Seared Scallops
Seared scallops feel like a restaurant splurge, but this bright, herb-forward version comes together in a single skillet with ingredients that are genuinely nourishing for a breastfeeding body. Sea scallops are a fantastic source of lean protein and zinc — two things nursing parents often need more of — and the bone broth base adds a quiet depth that makes the pan sauce taste far more involved than it actually is. The technique here is all about patience: thoroughly drying the scallops and letting the pan get properly hot before they go in is what creates that deep golden crust that makes this dish so satisfying. Fresh dill and lemon zest lift everything at the end, giving the sauce a clean, almost floral brightness that balances the richness of the coconut oil. It's the kind of meal that feels celebratory without requiring a ton of effort, which is exactly what you need when you're running on interrupted sleep. Serve it straight from the skillet with lemon wedges and a simple side, and dinner is genuinely done.
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Learn more →Ingredients
4 servings
- 1 ½ lb large sea scallops (about 12–16 count), side muscle removed
- ½ tsp fine sea salt
- 2 tbsp coconut oil, divided
For the pan sauce
- 3 cloves garlic, thinly sliced
- ⅓ cup chicken bone broth (homemade or aip-compliant brand)
- 3 tbsp fresh lemon juice (from about 1 ½ lemons)
- 1 tsp lemon zest
- 1 tbsp coconut oil (for finishing the sauce)
- 3 tbsp fresh dill, roughly chopped
For serving
- 1 tbsp fresh parsley, chopped (optional)
Can be omittedfresh parsley
- lemon wedges, for serving (optional)
Instructions
- 1
Pat the scallops thoroughly dry on all sides with paper towels, then season with the fine sea salt. Set them on a clean plate and let them rest uncovered at room temperature for 5 minutes — the surface should look visibly dry before they go into the pan.
- 2
Heat 1 1/2 tbsp of the coconut oil in a 12-inch stainless steel or cast iron skillet over high heat until the oil shimmers and just begins to smoke. Add the scallops in a single layer, flat-side down, without crowding — work in two batches if needed. Sear undisturbed for 2 to 2 1/2 minutes, until the underside is deep golden-brown and releases cleanly from the pan.
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