Pan Seared Scallops with Zucchini & Peas

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Pan Seared Scallops with Zucchini & Peas
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Health Score:
8,4 / 10
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 35 min.
Ready in
Calories:
467
calories
Calories

Nutritional values

1 each contains
(Percentage of daily recommendation)
Calorie467 kcal(22 %)
Protein31.14 g(32 %)
Fat21.59 g(19 %)
Carbohydrates35.62 g(24 %)
Sugar added0 g(0 %)
Roughage8.97 g(30 %)
Vitamin A457.84 mg(57,230 %)
Vitamin D0 μg(0 %)
Vitamin E0.29 mg(2 %)
Vitamin B₁0.57 mg(57 %)
Vitamin B₂0.27 mg(25 %)
Niacin8.21 mg(68 %)
Vitamin B₆0.43 mg(31 %)
Folate143.73 μg(48 %)
Pantothenic acid0.76 mg(13 %)
Biotin0.75 μg(2 %)
Vitamin B₁₂2.16 μg(72 %)
Vitamin C30.43 mg(32 %)
Potassium686.34 mg(17 %)
Calcium69.16 mg(7 %)
Magnesium90.42 mg(30 %)
Iron3.72 mg(25 %)
Iodine3.75 μg(2 %)
Zinc3.02 mg(38 %)
Saturated fatty acids6 g
Cholesterol57.13 mg

Ingredients

for
4
Ingredients
1 shallot
1 garlic clove
4 tablespoons olive oil
26 ounces Peas
3 ounces dry white wine
5 ounces Vegetable broth
salt
freshly ground peppers
1 zucchini
2 tablespoons lemon juice
14 ounces small Scallop
2 tablespoons butter
How healthy are the main ingredients?
olive oilshallotgarlic clovesaltzucchini

Preparation steps

1.

Peel and mince shallot and garlic. Heat 1 tablespoon oil in a pan and cook shallot and garlic. Add peas and deglaze with wine and a little broth. Bring to a boil, season with salt and pepper, cover and simmer for about 5 minutes.

2.

Rinse zucchini, trim and thinly slice lengthwise. Heat 2 tablespoons oil in a pan and sauté zucchini briefly. Season with salt and pepper, sprinkle with 1 tablespoon lemon juice and remove from heat.

3.

Rinse scallops and pat dry. Season with salt and pepper. Heat remaining oil in a pan and cook scallops until golden brown on both sides, about 2-3 minutes.

4.

Add butter to pea mixture and smash with a potato masher. Add broth as needed to form a creamy puree. Season with lemon juice, salt and pepper.

Pour puree onto plates and top with zucchini and scallops. Serve immediately.