Sautéed Scallops with Tomato Salad
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(0 votes)
Health Score:
98 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
Calories:
306
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(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 %) |
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
all recipes of this author
Ingredients
for
4
- Ingredients
- 8 Scallop (ready to cook parried)
- juice of lemons
- 1 centimeter ginger
- 1 Lemongrass
- salt
- vegetable oil
Preparation steps
1.
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.
2.
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.
3.
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.
