Coquilles Saint-Jacques
Dîner • France
À propos de Coquilles Saint-Jacques
Pan-seared scallops — delicate and buttery
How to Make Coquilles Saint-Jacques (Traditional & Healthy Version)
Coquilles Saint-Jacques is a celebrated French dish hailing from the coastal regions of France, notably Brittany and Normandy. Revered for its delicate flavors and elegant presentation, this classic seafood recipe features tender scallops nestled in a creamy, aromatic sauce, often baked and served in their shells. Dating back to the early 20th century, Coquilles Saint-Jacques is a staple at festive gatherings and fine dining tables, symbolizing the rich maritime heritage of France. The dish is characterized by its harmonious blend of fresh scallops, shallots, mushrooms, white wine, and a touch of cream, all brought together under a golden gratin topping. Its refined balance of taste and texture makes it a favorite among seafood lovers who appreciate the lightness and sophistication of French cuisine. Serving Coquilles Saint-Jacques is more than just a meal—it’s a culinary experience that brings a touch of French elegance and tradition to your dinner table. This healthy adaptation ensures you enjoy the authentic flavors while being mindful of calories, making it suitable for those tracking their nutritional intake.
Ingredients(for 1 individual gratin shell or ramekin (approx. 150g))
- 250g Fresh scallops (Noix de Saint-Jacques)
- 2 small Shallots (finely chopped)
- 80g Mushrooms (thinly sliced, champignons de Paris)
- 60ml Dry white wine (Muscadet or Sancerre preferred)
- 2 tbsp Low-fat crème fraîche
- 1 tsp Lemon juice (freshly squeezed)
- 1 tbsp Fresh parsley (chopped)
- 2 tbsp Whole wheat breadcrumbs (for gratin topping)
- 1 tbsp Olive oil
- to taste Black pepper (freshly ground)
- to taste Sea salt
Instructions
- 1
Preheat your oven to 200°C (390°F). Pat the scallops dry with a paper towel and season lightly with sea salt and black pepper.
3 minutes
Ensure scallops are completely dry to achieve a perfect sear.
- 2
Heat half the olive oil in a non-stick skillet over medium-high heat. Sear the scallops for 1 minute per side until just opaque, then transfer to a plate.
4 minutes
Do not overcrowd the pan; sear in batches if needed.
- 3
Add the remaining olive oil to the pan, then sauté shallots and mushrooms until softened and lightly browned, about 3-4 minutes.
4 minutes
Keep the heat moderate to avoid burning the shallots.
- 4
Deglaze the pan with white wine, scraping any browned bits from the bottom. Simmer until reduced by half, about 2 minutes.
2 minutes
Use a good quality dry white wine for authentic flavor.
Why This Dish is Healthy
This healthy Coquilles Saint-Jacques recipe is designed for calorie-conscious eaters, using lean seafood, minimal cream, and olive oil instead of butter. The gratin topping uses whole wheat breadcrumbs for added fiber. The reduced fat content and portion control make it a suitable option for weight management, without sacrificing authentic French flavor.
Coquilles Saint-Jacques is a nutrient-dense dish, providing lean protein from scallops, which are low in calories and saturated fat. Scallops are rich in vitamin B12, selenium, zinc, and omega-3 fatty acids, supporting heart and brain health. The use of olive oil and low-fat crème fraîche reduces overall cholesterol and keeps the dish light, while mushrooms and parsley add fiber, antioxidants, and essential micronutrients.
Pro Tips
- 💡Use only the freshest scallops for the best texture and flavor.
- 💡Prepare all ingredients before starting, as scallops cook quickly.
- 💡For an elegant touch, serve in natural scallop shells if available.
Storage & Serving
Store leftovers in an airtight container in the refrigerator for up to 1 day. Reheat gently in the oven at 160°C (320°F) until just warmed through. Not recommended for freezing due to delicate seafood texture.
Best served: Dinner
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 110.0 kcal |
| Protein | 18.0 g |
| Carbohydrates | 3.0 g |
| Total Fat | 3.0 g |
| Fiber | 0.0 g |
