⏱ 25 min total

Pan Seared Scallops with Bacon and Spinach

Name: Pan Seared Scallops with Bacon and Spinach
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Yield: 1 serving
Ingredients: 2 strip Bacon; 8 oz Scallops; ¼ tsp Salt; ⅛ tsp Black pepper; ½ cup, chopped Onion; 3 clove Garlic; 4 cup Spinach; ½ fruit without seeds Lemon

Per 1 serving · 516 g · 8 ingredients

Calories

341

17%
of a 2,000 cal day

Protein
36g
40% of calories
Carbs
28g
31% of calories
Fat
11g
29% of calories

Portion

✓ Protein-dense

At a glance

One serving of Pan Seared Scallops with Bacon and Spinach (516 g) has 341 calories, with 36 g of protein, 28 g of carbohydrates and 11 g of fat. Most of its energy comes from protein (40% of calories). It is high in protein (72% DV), dietary fiber (24% DV) and Vitamin A (63% DV). Keep an eye on sodium and cholesterol, which provide 75% and 23% of the daily value.

Per 100 g

66cal

low energy density

Protein per 100 cal

11g

Net carbs

21g

carbs minus fiber

Fiber

6.8g

4.3 g sugar

High in

20%+ of the daily value

Protein72%
Dietary fiber24%
Vitamin A63%
Vitamin C93%
Vitamin K484%
Thiamine21%

Good source of

10–19% of the daily value

Vitamin E17%

Watch

20%+ of the daily value

Sodium75%
Cholesterol23%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 10 minCook 15 min

1
Cook bacon in a large cast-iron skillet over medium-high heat until crisp. Remove bacon from the pan, reserving 1 tablespoon of drippings in the pan. Coarsely chop the bacon and set aside. Increase heat to high.
2
Pat scallops dry with paper towels. Sprinkle evenly with 1/4 teaspoon salt and 1/8 teaspoon pepper. Add scallops to the drippings in the pan and cook for 2 1/2 minutes on each side or until done. Transfer to a plate and keep warm.
3
Reduce heat to medium-high. Add onion and garlic to the pan and sauté for 3 minutes, stirring frequently. Add half of the spinach and cook for 1 minute, stirring frequently. Add the remaining spinach and cook for 2 minutes or just until wilted, stirring frequently.
4
Remove from heat and stir in the remaining 1/8 teaspoon salt and 1/8 teaspoon pepper. Divide the spinach mixture among 4 plates and top each serving evenly with crumbled bacon and 3 scallops. Serve immediately with lemon wedges, if desired.

Vitamins & minerals

Amounts for 1 serving (516 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	569 μg	63%
Vitamin C	84 mg	93%
Vitamin D	0.1 μg	1%
Vitamin E	3 mg	17%
Vitamin K	580 μg	484%
Thiamine	0.3 mg	21%
Riboflavin (B2)	0.3 mg	20%
Niacin	4 mg	23%
Vitamin B6	1 mg	56%
Folate (B9)	285 μg	71%
Vitamin B12	3 μg	137%
Pantothenic acid	1 mg	20%
Choline	189 mg	34%

Minerals

Nutrient	Amount	% Daily Value
Calcium	203 mg	20%
Iron	5 mg	61%
Potassium	1,417 mg	30%
Magnesium	165 mg	39%
Phosphorus	896 mg	128%
Zinc	3 mg	30%
Copper	0.5 mg	52%
Manganese	1 mg	63%
Selenium	37 μg	67%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	2 g	—
Alpha Linolenic Acid (ALA)	0.1 g	—
Alpha carotene	0.1 μg	—
Arginine	2 g	—
Aspartic acid	3 g	—
Beta carotene	6,753 μg	—
Caffeine	0 mg	—
Cystine	0.4 g	—
Docosahexaenoic Acid (DHA)	0.2 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0.1 g	—
Fluoride	2 μg	—
Fructose	1 g	—
Galactose	0.1 g	—
Glucose	2 g	—
Glutamic acid	4 g	—
Glycine	3 g	—
Histidine	1 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0 g	—
Leucine	2 g	—
Lycopene	0.1 μg	—
Lysine	2 g	—
Maltose	0 g	—
Methionine	1 g	—
Monounsaturated fats	4 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	2 g	—
Proline	1 g	—
Retinol	5 μg	—
Serine	1 g	—
Starch	5 g	—
Sucrose	1 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	0.3 g	—
Total omega 6	1 g	—
Tryptophan	0.3 g	—
Tyrosine	1 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0.1 μg	—

Burning 341 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

65min
Walking (3.5 mph)
41min
Cycling (moderate)
28min
Running (6 mph)
48min
Swimming laps

Common questions

How many calories are in Pan Seared Scallops with Bacon and Spinach?

One serving of Pan Seared Scallops with Bacon and Spinach (1 serving) has 341 calories, which works out to 66 calories per 100 g. That is about 17% of a 2,000-calorie day.

Is Pan Seared Scallops with Bacon and Spinach high in protein?

Yes. It has 36 g of protein per serving, and 40% of its calories come from protein (11 g of protein per 100 calories).

Is Pan Seared Scallops with Bacon and Spinach keto-friendly?

It is hard to fit into a strict keto diet. One serving has 21 g of net carbs and 31% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Pan Seared Scallops with Bacon and Spinach?

1731 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Pan Seared Scallops with Bacon and Spinach?

4.3 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (516 g)

Calories341

% Daily Value*

Total fat 11g	15%
Saturated fat 3.6g	18%
Trans fat 0.1g
Cholesterol 70mg	23%
Sodium 1,731mg	75%
Total carbohydrate 28g	10%
Dietary fiber 6.8g	24%
Total sugars 4.3g
Protein 36g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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