Food Fridays: Cilantro Lime Butter Scallops

Keep dinner simple with this delicious scallop recipe! Serve alongside your choice of veggies for a Metabolic Balance-approved meal.

Not only are scallops delicious, but they also have a powerful nutrient profile. Scallops are high in protein, low in fat, and rich in omega-3 fatty acids. They’re so fast and easy to cook, making them a great lunch or weeknight dinner option.

This recipe keeps it simple with a quick sear on both sides – the real flavour comes from the butter sauce that has fresh cilantro, garlic, chili flakes and lime.

Try it out!


For the scallops:

  • 12 scallops patted dry
  • 2 tsp of sea salt
  • 2 tsp of garlic powder
  • 2 tsp of black pepper
  • 2 tbsp of olive oil 

For the butter sauce:

  • 2 tbsp of cilantro chopped
  • 3 tbsp of butter unsalted
  • 1 tbsp of minced garlic
  • 1 tsp of chili flakes
  • 1 whole lime juiced
  • 2 tsp of white vinegar
  • ½ tsp of salt
  • ½ tsp of black pepper
  • ½ tsp of garlic powder
  • 2 tsp of olive oil 


  1. In order to get a great sear on the scallops, pat them dry the night before and place them in the fridge for 2-3 hours uncovered. Once they are dry, mix the salt, pepper and garlic. Season the scallops on all sides and place them back into the fridge.
  2. Set your cast iron skillet over high heat for 1-2 minutes before cooking with 2 tbsp of olive oil. Add another basting skillet to a cooler side of the skillet as well to preheat.
  3. Add the scallops to the skillet. You should hear an audible sizzling sound as they hit the skillet. Let them cook for 1-1.5 minutes per side letting them sear and caramelize to your desired likeness. Once they are done, pull them off and let them rest for 2-3 minutes.
  4. In the basting skillet, add some oil with the minced garlic. Let cook for 30 seconds to brown, then add the red chili flakes and lime juice. Mix everything in the skillet, then add the rest of the ingredients. Add the butter last to the skillet and let it melt slowly. Let the butter mixture cook for 1-2 minutes until fully melted, then pull it off immediately.
  5. Spoon the butter over the top of the cooked scallops. Serve and enjoy!

Recipe by Over The Fire Cooking.