Golden Seafood with Veggies

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Golden Seafood with Veggies
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Difficulty:
moderate
Difficulty
Preparation:
45 min.
Preparation
Calories:
606
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie606 kcal(29 %)
Protein42.44 g(43 %)
Fat32.47 g(28 %)
Carbohydrates41.96 g(28 %)
Sugar added0 g(0 %)
Roughage2.68 g(9 %)
Vitamin A349.4 mg(43,675 %)
Vitamin D0 μg(0 %)
Vitamin E0.29 mg(2 %)
Vitamin B₁0.19 mg(19 %)
Vitamin B₂0.1 mg(9 %)
Niacin8.72 mg(73 %)
Vitamin B₆0.37 mg(26 %)
Folate65.02 μg(22 %)
Pantothenic acid0.85 mg(14 %)
Biotin0.05 μg(0 %)
Vitamin B₁₂3.67 μg(122 %)
Vitamin C20.67 mg(22 %)
Potassium1,068.45 mg(27 %)
Calcium120.64 mg(12 %)
Magnesium97.04 mg(32 %)
Iron2.65 mg(18 %)
Iodine0.27 μg(0 %)
Zinc4.35 mg(54 %)
Saturated fatty acids12.87 g
Cholesterol110 mg

Ingredients

for
4
Ingredients
¼ cup olive oil
2 tablespoons butter
12 Scallop (with roe removed)
1 cup french Beans (trimmed)
¾ cup Baby carrots
0.333 cup frozen peas (thawed)
½ cup Snap pea
Baby onions (peeled)
2 cups yellow-fleshed baby potatoes (peeled and cut into large dice)
1.333 cups light vegetable stock
½ cup Crème fraiche
salt
peppers
How healthy are the main ingredients?
potatocarrotolive oilonionsalt

Preparation steps

1.
Cook the potatoes in a large saucepan of salted, boiling water until tender; usually about 15 minutes. Drain and leave to cool to one side.
2.
Blanch the French beans in a large saucepan of salted water for 2 minutes, then remove and blanche the mangetout in the same water for 1 minute. Refresh both kinds of beans in iced water.
3.
Parboil the onions in a saucepan of salted, boiling water for 3-4 minutes until just tender, then remove and refresh in iced water. Parboil the carrots in the same saucepan of salted, boiling water for 3-4 minutes until just tender, then refresh in iced water.
4.
Bring the stock to a simmer over a moderate heat then whisk in the crème fraiche. Season to taste and keep over a low heat.
5.
Pre-heat the grill to hot. Brush the scallops with the olive oil and season.
6.
Grill in batches; cook for 2 minutes on one side until golden and slightly crisp on top, then flip and cook the other side for 1 minute.
7.
Meanwhile, whisk the butter into the sauce until melted. Arrange a mixture of the vegetables in serving bowls, then pour the sauce on top.
8.
Sit the grilled scallops on top and serve immediately.