Pan-Seared Scallops
(0 votes)
(0 votes)
Health Score:
84 / 100
Difficulty:
easy
Difficulty
Preparation:
10 min.
Preparation
ready in 27 min.
Ready in
Calories:
416
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 416 cal. | (20 %) | ||
| Protein | 32 g | (33 %) | ||
| Fat | 20 g | (17 %) | ||
| Carbohydrates | 25 g | (17 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.7 g | (22 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 10 μg | (50 %) | ||
| Vitamin E | 6.8 mg | (57 %) | ||
| Vitamin K | 89.4 μg | (149 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.7 mg | (64 %) | ||
| Niacin | 11.3 mg | (94 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 177 μg | (59 %) | ||
| Pantothenic acid | 2.1 mg | (35 %) | ||
| Biotin | 18.8 μg | (42 %) | ||
| Vitamin B₁₂ | 4 μg | (133 %) | ||
| Vitamin C | 47 mg | (49 %) | ||
| Potassium | 1,292 mg | (32 %) | ||
| Calcium | 308 mg | (31 %) | ||
| Magnesium | 194 mg | (65 %) | ||
| Iron | 17.4 mg | (116 %) | ||
| Iodine | 248 μg | (124 %) | ||
| Zinc | 5.3 mg | (66 %) | ||
| Saturated fatty acids | 4.3 g | |||
| Uric acid | 756 mg | |||
| Cholesterol | 308 mg | |||
| Complete sugar | 8 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 16 large Scallop
- ⅔ tsp Chili powder
- ⅔ tsp ground Cumin
- salt (to taste)
- freshly ground peppers (to taste)
- 2 Tbsps olive oil
- For Green Bean Amandine
- 4 cups fresh String bean (rinsed and trimmed)
- 1 Tbsp butter
- ½ cup slivered almonds
- salt (to taste)
- peppers (to taste)
Preparation steps
1.
Rinse scallops and dry completely with paper towels; set aside.
2.
In a small bowl, combine chili powder, ground cumin, salt and pepper. Dust scallops on both sides with dry spice mixture.
3.
Heat oil in a large skillet over high heat. Do not over crowd scallops. Sear scallops until just opaque, about 3 minutes on each side. Serve warm with green bean amandine.
4.
For Green Bean Amandine:
5.
In a large pot of boiling salted water, cook green beans for 5 to 8 minutes. Drain and plunge in a bowl of ice cold water. Drain thoroughly and set aside.
6.
Melt butter in a medium skillet over medium heat. Add almonds and cook, stirring frequently, until almonds are golden brown, about 2 to 3 minutes. Add string beans, toss to coat and cook until heated through, 4 to 6 minutes. Season with salt and pepper. Serve.
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