Pregnancy Friendly Lemon-Dill Seared Scallops
Sea scallops are one of those ingredients that feel genuinely luxurious, and this lemon-dill version delivers a restaurant-quality sear with a bright, herb-forward pan sauce that comes together in minutes. During pregnancy, seafood can feel like a minefield, but large sea scallops are widely considered a lower-mercury choice, and cooking them to the recommended internal temperature of 145°F — which this recipe specifically calls for — takes the guesswork out of food safety. The coconut oil gets the pan ripping hot for that deep golden crust, while the garlic, bone broth, and fresh lemon juice build a sauce that's rich without being heavy. Fresh dill ties everything together with a clean, grassy brightness that makes the whole dish taste like something you'd order at a nice coastal restaurant. The steps are straightforward and methodical — dry the scallops, sear without touching, check the temperature — so even on a tired evening, the process feels manageable rather than stressful. Serve them straight from the pan with lemon wedges and a little parsley, 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)
- 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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