Seared Scallops with Creamy Celeriac Mash and Wilted Spinach
Golden scallops on silky coconut-celeriac mash with garlicky wilted spinach.
- Celiac
- Hashimoto's
- PCOS
- Anti-inflammatory
- Pregnancy
- Toddlers
- Dairy-free
- Alpha-gal
- Diabetes
- High blood pressure
- Gluten-free
- Crohn’s and colitis
- Keto
- Low-GI
- Sheet pan
- One pan
- Gluten-free dairy-free
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Ingredients
- 450 g sea scallops, side muscle removed
- 600 g celeriac, peeled and cubed
- ¼ cup full-fat coconut milk
- 200 g baby spinach
- 3 tbsp garlic-infused olive oil
- 1 tsp lemon zest
- 10 g fresh parsley, chopped
- 1 tsp salt
Method
- Boil the celeriac until a knife slides in easily.15 min timer
- Mash it with coconut milk, half the oil and the salt until smooth.
- Sear the scallops in the remaining oil until deep gold on each side.4 min timer
- Wilt the spinach in the same pan until just collapsed.2 min timer
- Finish with lemon zest and parsley over the scallops and spinach.
Why it works
- Type 2 diabetes: Celeriac stands in for potato, keeping the plate low in refined starch.
- Hashimoto's thyroiditis: No soy, seaweed or gluten; coconut milk gives the mash its creaminess.
- Celiac disease: Nothing here carries gluten; the mash is celeriac, not flour-thickened.
- Milk allergy: The creamy mash is coconut milk, no dairy anywhere in the pan.
- Wheat allergy: No wheat flour or thickeners; the sauce is mashed vegetable itself.
- Egg allergy: No eggs or egg-based sauces, the scallops sear plain.
- Gluten-free: Scallops, celeriac, spinach and coconut milk, nothing processed added.
- Anti-inflammatory: Seafood, leafy greens and olive oil, with no refined starch or sugar.
- Egg-free: The mash binds with coconut milk alone, no egg needed.
- Dairy-free: Coconut milk makes it creamy, with no butter or cream in sight.
- No spicy food: Parsley and lemon zest only; nothing hot crosses the pan.
Celiac check: watch for hidden gluten in soy sauce, stock, malt vinegar and seasoning blends, and oats that aren’t certified. Gluten gives food ideas, not medical advice: always check labels for allergens and cross-contact.
Cooking for more than one diet?
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This recipe also fits: Hashimoto's recipes, PCOS recipes, Anti-inflammatory recipes, Pregnancy recipes, Toddlers recipes, Dairy-free recipes, Alpha-gal recipes, Diabetes recipes, High blood pressure recipes, Gluten-free recipes, Crohn’s and colitis recipes, Keto recipes, Low-GI recipes, Sheet pan recipes, One pan recipes, Gluten-free dairy-free recipes.