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
- 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.
Spring Cookbooks
Get Fit!
Simple, But Good
Weeknight Dinners
Related Recipes
App Download
Recipe of the Day
Popular Cookbooks
Video of the Week
Current Recipe Search
