Pan-Seared Scallops with Creamy Parsnip & Celeriac Mash

27 oct. 2025

Pan-Seared Scallops with Creamy Parsnip & Celeriac Mash

An elegant and nutrient-dense meal perfect for the Autoimmune Protocol. Tender scallops are seared to perfection and served atop a velvety, dairy-free mash of parsnip and celeriac, accompanied by garlicky sautéed kale.

Few dishes strike the perfect balance between *comfort food* and gourmet flair quite like these Pan-Seared Scallops with Creamy Parsnip & Celeriac Mash. The contrast between the golden, buttery crust of the scallops and the smooth, earthy mash makes every bite a small celebration.

Whether you're following the Autoimmune Protocol or simply looking for a wholesome, restaurant-quality meal, this recipe brings richness without dairy or grains. It’s nourishing, satisfying, and a true showstopper for weeknight dinners or special occasions.

With minimal ingredients and a few thoughtful cooking techniques, you’ll create a plate that looks and tastes like it came from a fine dining kitchen — right from your own stovetop.

Ingredients

300g large sea scallops, patted dry
250g celeriac, peeled and cubed
250g parsnips, peeled and cubed
100g kale, stems removed and chopped
2 cloves garlic, minced
45ml extra virgin olive oil, divided
2 sprigs fresh thyme
1/2 lemon, for juice
Sea salt, to taste

Instructions

Place the cubed celeriac and parsnips in a pot, cover with water, and add a pinch of salt. Bring to a boil and cook for 15–20 minutes, or until fork-tender.
While the root vegetables cook, heat 15ml of olive oil in a large skillet over medium heat. Add the minced garlic and sauté for 30 seconds until fragrant, then add the chopped kale. Cook for 5–7 minutes until wilted and tender. Season with salt and set aside.
Drain the cooked celeriac and parsnips well. Return them to the pot and mash with 15ml of olive oil and a pinch of salt until smooth and creamy. Cover to keep warm.
Heat the remaining 15ml of olive oil in the skillet over medium-high heat. Season the dry scallops with sea salt. Carefully place them in the hot pan in a single layer, not overcrowding.
Sear the scallops for 1.5–2 minutes per side, without moving them, until a deep golden-brown crust forms. Add the thyme sprigs to the pan during the last minute of cooking for aroma.
To serve, spoon the parsnip and celeriac mash onto two plates. Top with the sautéed kale, arrange the seared scallops, and finish with a fresh squeeze of lemon juice over the top.

Tips & Substitutions

Don't overcook scallops: A quick sear keeps them tender. Overcooking makes them rubbery.
Make it ahead: The mash can be prepared a day in advance and reheated gently before serving.
Swap the greens: If kale isn’t your favorite, substitute with spinach or Swiss chard for a milder taste.

Nutrition

Approximate per serving:

Calories: 845
Fat: 33g
Carbohydrates: 86g
Fiber: 20g
Protein: 61g

Elegant, nourishing, and surprisingly simple — this dish proves that healthy eating doesn’t mean compromising on flavor. Every element, from the silky mash to the perfectly seared scallops, delivers comfort and sophistication on one plate.

Try it tonight and share your creation! Tag your photos and inspire others to bring more wholesome gourmet moments to the table.