Pan-seared sea scallops finished with lemon and parsley.

• 1 pound (455 g) large dry pack sea scallops ((around 15 to a pound))
• 2 tablespoons extra virgin olive oil
• 2 tablespoons olive oil
• Kosher salt
• Freshly ground black pepper
• 2 tablespoons chopped flat-leaf parsley
• 1 lemon, (halved, seeds removed)

1. A half hour before cooking, take the scallops out of the refrigerator. Put them on a plate lined with paper towels. Cover the top with another paper towel. The scallops must be completely dry to get a good crust.
2. Heat a large nonstick skillet over medium heat for 2 to 3 minutes, until hot. Raise the heat to medium high. Add the olive oil and cook until the fat is very hot.
3. Pat the scallops dry once more. Season one side with kosher salt and pepper. Put them in the pan, seasoned side down, in a single layer without crowding. Do not overcrowd, or the scallops will steam.
4. As the scallops cook, season the top side with salt and pepper. Let them sear without moving them until nicely crusted and golden brown, about 2 minutes or longer.
5. Using tongs, gently lift one scallop and check if it is done. If it is not nicely crusted and golden, cook for another minute.
6. Turn the scallops with tongs or a spoon, not a fork. Sear until the second side is browned and the scallops are almost firm to the touch, another 2 minutes or so, depending on the size. Do not overcook. Aim for a seared outside and a moist interior.
7. Move the scallops to a plate. Squeeze lemon juice into the pan. Add the parsley. Swirl to combine, then pour the sauce over the scallops. To avoid extra fat, squeeze lemon directly onto the plated scallops and top with parsley.

Low-FODMAP swaps: butter → olive oil (2 tablespoons).

Per serving · estimated from USDA FoodData Central. Not medical advice — keep your nutritionist in the loop.

Adapted from FODMAP Everyday (Philip Nicholas) for this diet

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Weights are in US units; calories are approximate estimates per serving. Ingredient amounts make the stated number of servings; leftovers are built into the week.