Low-Carb Dinner

Golden Fried Scallops with Parsnips

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Golden Fried Scallops with Parsnips

Golden Fried Scallops with Parsnips - Luxury seafood dish for gourmets - served on a crisp bed of vegetables

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Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
Calories:
263
calories
Calories

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.

1 serving contains
(Percentage of daily recommendation)
Calorie263 kcal(13 %)
Protein24 g(24 %)
Fat14 g(12 %)
Carbohydrates9 g(6 %)
Sugar added0 g(0 %)
Roughage9 g(30 %)
Vitamin A1.4 mg(175 %)
Vitamin D6.3 μg(32 %)
Vitamin E14.3 mg(119 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.2 mg(18 %)
Niacin6.5 mg(54 %)
Vitamin B₆0.2 mg(14 %)
Folate117 μg(39 %)
Pantothenic acid0.6 mg(10 %)
Biotin6.1 μg(14 %)
Vitamin B₁₂2.5 μg(83 %)
Vitamin C87 mg(92 %)
Potassium940 mg(24 %)
Calcium266 mg(27 %)
Magnesium129 mg(43 %)
Iron6.3 mg(42 %)
Iodine110 μg(55 %)
Zinc3.4 mg(43 %)
Saturated fatty acids5.7 g
Uric acid207 mg
Cholesterol153 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
1 Parsnip
1 onion
1 tablespoon Corn oil
2 Fennel bulb (about 14 oz.)
salt
6 Scallop (ready to cook)
peppers
3 tablespoons Whipped cream
How healthy are the main ingredients?
ParsniponionFennel bulbsaltWhipped cream
Preparation

Kitchen utensils

1 Cutting board, 1 Small knife, 1 Large knife, 1 Mandoline, 1 Pot (with lid), 1 Skillet (with lid), 1 Slotted spatula, 1 Tablespoon, 1 Paper towel, 1 Measuring cups

Preparation steps

1.
Golden Fried Scallops with Parsnips preparation step 1

Peel the parsnip and onion and cut each on the mandoline into thin slices.

2.
Golden Fried Scallops with Parsnips preparation step 2

Heat 1/2 tablespoon oil in a pot. Add parsnip and onion and sauté briefly, then cover and cook for about 3 minutes.

3.
Golden Fried Scallops with Parsnips preparation step 3

Rinse and dry fennel. Set fronds aside and cut the fennel on the mandoline into thin slices.

4.
Golden Fried Scallops with Parsnips preparation step 4

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.

5.
Golden Fried Scallops with Parsnips preparation step 5

Meanwhile, rinse the scallops and pat dry with paper towels.

6.
Golden Fried Scallops with Parsnips preparation step 6

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.

7.
Golden Fried Scallops with Parsnips preparation step 7

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.