Recipe Highlights ・Gently cook the scallops (sous-vide style) for a moist and tender finish. ・The refreshing mint sauce with a hint of coconut brings out the natural sweetness of the scallops. ・High in protein, low in fat, and rich in minerals, this dish is excellent for fatigue recovery and beauty.

About this recipe

I’ve adapted the mint sauce traditionally paired with British lamb to complement boiled scallops for this recipe. Adding the aroma of coconut provides a tropical accent, giving the dish a unique twist compared to your typical scallop recipes. Since scallops can become tough if overcooked, I recommend cooking them slowly at a low temperature before giving the surface a quick sear. When I tried making it myself, I found that the refreshing coolness of the mint brought out the natural sweetness of the scallops surprisingly well. It works beautifully as a dinner appetizer or a snack to pair with wine, and it’s perfect for anyone looking to incorporate more protein and minerals into their diet.

Ingredients (Serves 2)

  • Scallops (adductor muscles, sashimi-grade recommended) 200g (approx. 6–8 medium to large pieces)
  • A pinch of salt (for seasoning)
  • A pinch of black pepper
  • 1 tsp to 1 tbsp coconut oil (or your preferred vegetable oil)
  • --Mint Sauce--
  • 1 cup packed mint leaves (stems removed, approx. 20g)
  • 1/4 cup shredded coconut (approx. 15g)
  • 1 tablespoon lemon juice
  • 2 tablespoons apple cider vinegar (or rice vinegar)
  • 1 teaspoon oligosaccharide (or honey)
  • A pinch of salt (adjust to taste)
  • 1 tsp to 1 tbsp water (for adjusting the consistency of the sauce)
  • Optional: A few sliced red chili pepper rings, 1 teaspoon olive oil (to adjust the flavor)

Instructions

  1. Thoroughly pat the scallops dry with paper towels and lightly season both sides with salt and black pepper. Place them in a Ziploc bag and remove as much air as possible to achieve a sous-vide style effect.
  2. Fill a pot with water and maintain the temperature at about 50°C. Place the bag from step 1 into the water and let it sit in the water bath for about 12 minutes. If the scallops are large, you can adjust the time up to 20 minutes. *Note: If you't have a thermometer, you can let boiled water cool down slightly before adding the bag. Alternatively, you can quickly boil them in boiling water for about 1 minute or steam them for 2 to 3 minutes (in these cases, please check to make sure they are cooked through).
  3. Make the mint sauce. Place the mint leaves, shredded coconut, lemon juice, apple cider vinegar, oligosaccharide, and salt in a blender and blend. If the mixture doesn't come together, add water one teaspoon at a time until it reaches your desired consistency. Adding a teaspoon of olive oil at the end will help it emulsify and give it a mellow finish. If you would like some heat, add a small amount of red chili.
  4. Heat coconut oil in a frying pan and lightly brown the surface of the scallops from step 2 over medium heat for 30 seconds to 1 minute per side. Since they’ve already been cooked through in the water bath, just searing the surface until fragrant is enough.
  5. Arrange the scallops on a plate and drizzle the prepared mint sauce over them. Garnish with mint leaves or thin lemon slices if you like, and it’s ready to enjoy.

Nutrition & Health Highlights

Scallops are high in protein and low in fat, and they contain essential minerals like vitamin B12, iron, zinc, and selenium. They are also rich in amino acids involved in fatigue recovery and metabolism, such as taurine, aspartic acid, and glycine, making them perfect for replenishing nutrients after a workout or on a busy day. Mint helps with digestion and adds a refreshing touch to the palate, while shredded coconut and coconut oil provide medium-chain fatty acids, which are fats that the body can easily convert into energy. However, since coconut products are quite high in calories, we recommend keeping the portions moderate. Using oligosaccharides also helps support the good bacteria in your gut.

Tips for variations

  • Instead of scallops, you can also make a delicious version using mussels, shrimp, or white fish (such as cod or flounder).
  • Switching the sauce to a yogurt base makes it lower in calories and gives it a creamier finish (add 2 tablespoons of unsweetened yogurt).
  • Using chopped nuts (almonds or cashews) instead of coconut adds a nice textural accent.
  • If you prefer it spicy, add some chopped green chilies or chili flakes to give it a nice kick.
  • Any leftover sauce can also be used as a salad dressing or as a sauce for grilled vegetables.

Summary

Combining scallops cooked slowly at a low temperature with a coconut-infused mint sauce creates a dish where you can enjoy both freshness and richness at the same time. When I actually made this, I was surprised by how much the aroma of the mint brought out the sweetness of the scallops more than I expected. Since it can be prepared quickly, please give it a try as an appetizer on a busy day or for a protein boost. It’s a recipe that we at the geefee team really love.