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Gourmet Seafood with Veg Medley

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Gourmet Seafood with Veg Medley
Difficulty:
moderate
Difficulty
Preparation:
40 min.
Preparation
Calories:
418
calories
Calories
0
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Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie418 kcal(20 %)
Protein47 g(48 %)
Fat15.61 g(13 %)
Carbohydrates31.03 g(21 %)
Sugar added0 g(0 %)
Roughage8.66 g(29 %)
Vitamin A170.27 mg(21,284 %)
Vitamin D2.07 μg(10 %)
Vitamin E1.53 mg(13 %)
Vitamin B₁0.54 mg(54 %)
Vitamin B₂1.2 mg(109 %)
Niacin24.93 mg(208 %)
Vitamin B₆0.59 mg(42 %)
Folate283.09 μg(94 %)
Pantothenic acid4.67 mg(78 %)
Biotin0.36 μg(1 %)
Vitamin B₁₂3.67 μg(122 %)
Vitamin C8.93 mg(9 %)
Potassium1,988.92 mg(50 %)
Calcium50.36 mg(5 %)
Magnesium129.71 mg(43 %)
Iron5.84 mg(39 %)
Zinc5.48 mg(69 %)
Saturated fatty acids5.11 g
Cholesterol85 mg
Author of this recipe:

Ingredients

for
4
Ingredients
24
2 cups
6 sprigs
flat-leaf parsley
12
2 tablespoons
2 tablespoons
ground peppers
flaked Sea salt

Preparation steps

1.
Wash and dry the asparagus spears, pare any dry leaves from the stems with a small knife. Steam for about 12 minutes over a half-filled saucepan of simmering water.
2.
Rinse the mushrooms quickly under cold water and dry with a tea towel. Wash and dry the parsley; chop very finely.
3.
Rinse the scallops and dry with kitchen paper.
4.
Heat the oil in a saucepan and fry the mushrooms at high temperature for 3 minutes then add the asparagus. Season, sprinkle with half the parsley, cook for a further 2 minutes then keep them hot to one side.
5.
Slice the scallops in two width-wise. Heat the butter in a non-stick pan until bubbling and sear the scallops for 30 seconds each side. Season with flaked sea salt and a few twists of ground pepper.
6.
Arrange the vegetables on the plates, add the scallops, sprinkle over the remaining parsley and serve immediately.