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Coquilles Saint-Jacques à la Crème with Braised Fennel and Lentils

A luxurious French seafood dish featuring seared sea scallops in a creamy tarragon sauce, paired with a hearty, fiber-rich side of braised fennel and lentils for a balanced and elegant dinner.

Coquilles Saint-Jacques à la Crème with Braised Fennel and Lentils

Instructions

1
Prepare the Lentils
simmering

Rinse lentils thoroughly, then place in a medium saucepan with water and a bay leaf; bring to a boil over medium-high heat, then reduce to a simmer for 20 minutes until tender but not mushy, checking for a slight bite.

💡 Rinse lentils well to remove excess starch and prevent a cloudy broth.
2
Prepare the Scallops
preparation

Remove the side muscle from each scallop, pat extremely dry with multiple paper towels by pressing firmly, then season both sides with salt and white pepper.

💡 Excess moisture prevents a good sear—don’t skimp on drying time or paper towels.
3
Prepare the Fennel
preparation

Trim fennel bulbs, remove tough outer layers, and cut into thin wedges; mince garlic; heat olive oil in a large skillet over medium heat to prepare for braising.

💡 Keep the fennel core intact to hold wedges together during cooking.
4
Braise the Fennel
braising

Add fennel wedges and garlic to the skillet, sauté for 3 minutes until lightly golden, then pour in vegetable broth, cover, and simmer at 160°C for 10 minutes until tender when pierced with a fork.

💡 Turn fennel halfway through to ensure even cooking and browning.
5
Sear the Scallops
searing

Heat butter and olive oil in a large skillet over high heat until nearly smoking; place scallops flat-side down, ensuring they don’t touch, and sear without moving for 2 minutes until a deep golden crust forms; flip and cook 1 minute more, then transfer to a warm plate.

💡 If there’s no loud sizzle when scallops hit the pan, the heat isn’t high enough—wait longer.
6
Build the Sauce for Scallops
deglazing

Reduce skillet heat to medium, add finely minced shallots, and cook for 2 minutes until softened; deglaze with white wine, scraping up browned bits, and reduce by two-thirds over 2 minutes; add cream and simmer for 3 minutes until the sauce coats the back of a spoon.

💡 Test sauce consistency by drawing a line on the spoon—if it holds, it’s ready.
7
Combine Lentils and Fennel
mixing

Drain cooked lentils, discard bay leaf, and add to the skillet with braised fennel; stir gently to combine, add lemon zest, and season with salt; cook uncovered for 2 minutes over low heat to meld flavors.

💡 Stir gently to avoid breaking down the lentils into mush.
8
Finish the Scallop Sauce
finishing

Remove skillet from heat, stir in chopped tarragon, lemon juice, and any accumulated juices from the scallop plate; adjust seasoning with salt and white pepper to taste.

💡 Add scallop juices for extra depth, but do it off heat to avoid curdling the cream.
Prep Time
20 Min
Cook Time
25 Min
Per Serving
462kcal
Protein24%
Carbs22%
Fat54%
Glycemic Load
13.3 (Medium)
Nutrition Information
Energy462 kcal · 23%
Protein24.5 g · 49%
Carbohydrates22.3 g · 7%
Carbs (absorbed)19 g · 7%
Dietary Fiber3.3 g · 13%
Fat24.5 g · 35%
Saturated Fat9.5 g · 48%
Monounsaturated Fat10.5 g · 42%
Polyunsaturated Fat3 g · 27%
Trans Fat0.50 g · 25%
Cholesterol71 mg · 24%
Sodium1710 mg · 86%
Potassium420 mg · 12%
Calcium105 mg · 11%
Magnesium39 mg · 10%
Phosphorus310 mg · 44%
Iron3.2 mg · 23%
Zinc4.6 mg · 46%
Copper0.17 mg · 17%
Selenium23 µg · 42%
Iodine7 µg · 5%
Vitamin C4.5 mg · 6%
Vitamin A170 µg · 21%
Vitamin D0.80 µg · 4%
Vitamin E4.5 mg · 38%
Vitamin K21 µg · 28%
Vitamin B10.12 mg · 11%
Vitamin B20.28 mg · 20%
Vitamin B60.23 mg · 16%
Vitamin B122.1 µg · 84%
Folate67 µg · 34%
Niacin3.5 mg · 22%
Biotin6 µg · 12%
Pantothenic Acid0.95 mg · 16%
Salt Equivalent4.3 g · 73%

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Coquilles Saint-Jacques à la Crème with Braised Fennel and Lentils | MintyFit