Seared scallops over parsnip purée with spinach.

• Sea scallops — 4¼ oz (6)
• Parsnip — 4¼ oz (1, chopped)
• Full-fat coconut milk — ¼ cup
• Spinach — 2 cups
• Garlic-infused olive oil — 1 Tbsp + oil to sear
• Sea salt & pepper

1. Boil the parsnip until very soft, ~12 minutes; blend with the coconut milk and salt until silky.
2. Wilt the spinach in a little oil.
3. Remove the scallops' side muscle and pat very dry; season. Sear in a smoking-hot filmed pan 1.5–2 minutes a side until golden.
4. Spoon the purée, add spinach, top with scallops.

Patting the scallops VERY dry is the difference between sear and steam. Press them between paper towels for 30 seconds before salting. The pan must be smoking; if it isn't, the scallops will weep liquid and never crust.

Calories ≈ 490 kcal · Protein 29 g · Carbs 30 g · Fat 30 g · Fiber 6 g

Sear per America's Test Kitchen & Food Network: dry scallops, very hot pan, ~1.5–2 min/side. Root purée: boil very soft, blend with coconut milk until silky.

Gram weights are listed for each ingredient; calories are approximate estimates per serving. Ingredient amounts make the stated number of servings; leftovers are built into the week.