Sautéed Scallops with Tomato Salad

Name: Sautéed Scallops with Tomato Salad
Total time: 20 min
Yield: 4
Ingredients: 8 Scallop (ready to cook parried); juice of lemons; 1 centimeter ginger; 1 Lemongrass; salt; vegetable oil; 20 red and yellow Cherry tomatoes; 4 Lettuce; 2 scallions; 2 lemons (Juice); 4 Tbsps olive oil; 2 Tbsps chopped parsley; 2 Tbsps minced cilantro; salt; freshly ground peppers

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Health Score:

98 / 100

Difficulty:

easy

Difficulty

Preparation:

20 min.

Preparation

Calories:

306

calories

Calories

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Nutritional values

1 serving contains
(Percentage of daily recommendation)

Calorie	306 cal.	(15 %)
Protein	15 g	(15 %)
Fat	22 g	(19 %)
Carbohydrates	12 g	(8 %)
Sugar added	0 g	(0 %)
Roughage	4.5 g	(15 %)

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more nutritional values

Vitamin A	0.5 mg	(63 %)
Vitamin D	5 μg	(25 %)
Vitamin E	9.8 mg	(82 %)
Vitamin K	294.5 μg	(491 %)
Vitamin B₁	0.3 mg	(30 %)
Vitamin B₂	0.3 mg	(27 %)
Niacin	5.5 mg	(46 %)
Vitamin B₆	0.3 mg	(21 %)
Folate	127 μg	(42 %)
Pantothenic acid	0.9 mg	(15 %)
Biotin	7.3 μg	(16 %)
Vitamin B₁₂	2 μg	(67 %)
Vitamin C	63 mg	(66 %)
Potassium	1,177 mg	(29 %)
Calcium	143 mg	(14 %)
Magnesium	89 mg	(30 %)
Iron	8.8 mg	(59 %)
Iodine	125 μg	(63 %)
Zinc	2.9 mg	(36 %)
Saturated fatty acids	2.9 g
Uric acid	374 mg
Cholesterol	150 mg
Complete sugar	6 g

Author of this recipe:

EAT-SMARTER

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Ingredients

for

servings

Ingredients: 8 Scallop (ready to cook parried); juice of lemons; 1 centimeter ginger; 1 Lemongrass; salt; vegetable oil

Tomato salad: 20 red and yellow Cherry tomatoes; 4 Lettuce; 2 scallions; 2 lemons (Juice); 4 Tbsps olive oil; 2 Tbsps chopped parsley; 2 Tbsps minced cilantro; salt; freshly ground peppers

How healthy are the main ingredients?

olive oil parsley ginger lemon salt lemon

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Preparation steps

In a bowl, toss the scallops with lemon juice. Peel and finely chop the ginger. Very finely chop the soft, pale inner stalk of the lemon grass and add to the scallops along with the ginger, toss to combine.

Heat the oil in a skillet and saute the scallops 1-2 minutes per side until just cooked through, season with salt. Drizzle with the lemon juice and lemongrass. Serve with the tomato salad.

For the tomato salad: Rinse and halve the tomatoes. Cut the lettuce into strips, rinse, trim and slice the scallions. Mix the lemon juice with the oil, parsley and cilantro, season with salt and pepper. Add the tomatoes, lettuce and scallions and too to combine.