pan-seared scallops in a saffron, broth, and coconut milk pan sauce over sauteed zucchini noodles, a quick elegant supper

You do not have to eat like you are recovering from something. Some nights on the protocol call for a plate that looks like effort, not restriction, and this one earns that in under 20 minutes: a hot pan, a few minutes of nerve, and a dinner you would not blink at ordering out.

Scallops are a lean, fast-cooking protein your body can use for repair, and a source of selenium, which plays a supporting role in thyroid hormone production and the body's own antioxidant defenses. The pan sauce leans on bone broth and a spoon of coconut milk instead of butter and flour, so the richness stays Core, and saffron turns a simple sauce into something that tastes considered rather than plain.

Pat the scallops dry, give them a hot pan, and leave them alone for a full 2 minutes before you touch them again. That is the one rule that decides whether they sear or steam, and it asks for real attention, the kind worth giving something that came from the sea.

Ingredients

• 2 medium zucchinis, spiralized into noodles
• 12 large sea scallops
• 3 tablespoons coconut oil, divided
• 1 cup bone broth
• 1/4 cup coconut milk
• Pinch of saffron threads
• 2 garlic cloves, minced or crushed
• 1 teaspoon arrowroot powder mixed with 3 tablespoons water (optional, to thicken)
• Salt to taste

Method

Pat the scallops very dry and season with salt. Heat 2 tablespoons of the coconut oil in a large skillet over medium-high heat until it shimmers. Add the scallops in a single uncrowded layer and sear without moving them until a golden crust forms, about 2 to 3 minutes per side. They should be just opaque through the center. Move them to a plate and tent loosely to keep warm.

Lower the heat to medium. Add the garlic to the same pan and stir for about 30 seconds until fragrant. Pour in the bone broth and the saffron, scraping up any browned bits, and let it simmer for a few minutes so the saffron blooms and the liquid reduces slightly. Stir in the coconut milk and warm through. If you want a thicker sauce, whisk in the arrowroot slurry and let it bubble briefly until it coats a spoon. Season with salt.

In a separate skillet, warm the remaining 1 tablespoon coconut oil over medium-high heat and saute the zucchini noodles for 2 to 3 minutes, just until tender but not watery. Drain off any excess liquid.

Divide the noodles between two plates, top with the scallops, and spoon the saffron sauce over everything. Serve warm.

*Adapted from gutsybynature.com*