Golden Fried Scallops with Parsnips
Golden Fried Scallops with Parsnips - Luxury seafood dish for gourmets - served on a crisp bed of vegetables
Healthy, because
Even smarter
Nutritional values
Scallops have a very tasty, slightly sweet, nutty flesh with a high content of vitamin B12 and iron. This dish also contains half your daily requirement of zinc, which helps fulfil numerous important metabolic tasks in the body.
For a full meal, serve a fresh, whole grain baguette with the scallops. For a vitamin-rich side, make a mixed leaf salad with cherry tomatoes, dressed with a vinaigrette of white wine vinegar, Dijon mustard, salt, pepper, a little honey, and olive oil.
(Percentage of daily recommendation)
| Calorie | 263 cal. | (13 %) | ||
| Protein | 24 g | (24 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 9 g | (6 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9 g | (30 %) |
| Vitamin A | 1.4 mg | (175 %) | ||
| Vitamin D | 6.3 μg | (32 %) | ||
| Vitamin E | 14.3 mg | (119 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 6.5 mg | (54 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 117 μg | (39 %) | ||
| Pantothenic acid | 0.6 mg | (10 %) | ||
| Biotin | 6.1 μg | (14 %) | ||
| Vitamin B₁₂ | 2.5 μg | (83 %) | ||
| Vitamin C | 87 mg | (92 %) | ||
| Potassium | 940 mg | (24 %) | ||
| Calcium | 266 mg | (27 %) | ||
| Magnesium | 129 mg | (43 %) | ||
| Iron | 6.3 mg | (42 %) | ||
| Iodine | 110 μg | (55 %) | ||
| Zinc | 3.4 mg | (43 %) | ||
| Saturated fatty acids | 5.7 g | |||
| Uric acid | 207 mg | |||
| Cholesterol | 153 mg |
Ingredients
- Ingredients
- 1 Parsnip
- 1 onion
- 1 Tbsp Corn oil
- 2 Fennel bulb (about 14 oz.)
- salt
- 6 Scallop (ready to cook)
- peppers
- 3 Tbsps Whipped cream
Kitchen utensils
Preparation steps
Peel the parsnip and onion and cut each on the mandoline into thin slices.
Heat 1/2 tablespoon oil in a pot. Add parsnip and onion and sauté briefly, then cover and cook for about 3 minutes.
Rinse and dry fennel. Set fronds aside and cut the fennel on the mandoline into thin slices.
Add fennel to vegetables in the pot, season with a little salt, add approximately 1/2 cup of water, cover and cook the vegetables over medium heat for 7 minutes.
Meanwhile, rinse the scallops and pat dry with paper towels.
Heat the remaining oil in a skillet and cook scallops over high heat briefly on both sides. Season with salt and pepper, then cook over low heat for 2 minutes more. Cover with a plate and let stand off-heat for 1-2 minutes.
Return vegetables to pot, add cream, bring to a boil and sesaon with salt and pepper. Garnish scallops and vegetables with fennel fronds and serve.
