Scallop Skewers with Vegetables and Sprouts
Nutritional values
(Percentage of daily recommendation)
| Calorie | 292 cal. | (14 %) | ||
| Protein | 22 g | (22 %) | ||
| Fat | 15 g | (13 %) | ||
| Carbohydrates | 18 g | (12 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.2 g | (14 %) |
| Vitamin A | 1 mg | (125 %) | ||
| Vitamin D | 7.5 μg | (38 %) | ||
| Vitamin E | 2.9 mg | (24 %) | ||
| Vitamin K | 43.8 μg | (73 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 8.6 mg | (72 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 179 μg | (60 %) | ||
| Pantothenic acid | 1.6 mg | (27 %) | ||
| Biotin | 6 μg | (13 %) | ||
| Vitamin B₁₂ | 3 μg | (100 %) | ||
| Vitamin C | 32 mg | (34 %) | ||
| Potassium | 964 mg | (24 %) | ||
| Calcium | 171 mg | (17 %) | ||
| Magnesium | 104 mg | (35 %) | ||
| Iron | 12.5 mg | (83 %) | ||
| Iodine | 188 μg | (94 %) | ||
| Zinc | 3.8 mg | (48 %) | ||
| Saturated fatty acids | 2.3 g | |||
| Uric acid | 592 mg | |||
| Cholesterol | 225 mg | |||
| Complete sugar | 8 g |
Ingredients
- Ingredients
- 4 Tbsps lemon juice
- 5 Tbsps olive oil
- 2 garlic cloves
- salt
- peppers
- 12 Scallop (opened without Corail)
- 2 large carrots
- 1 stalk Leeks
- 200 grams soybean sprout
Preparation steps
To make marinade, mix lemon juice and olive oil in a bowl. Peel garlic cloves and press through a garlic press into the bowl. Season with salt and pepper. Drizzle half of the marinade over scallops and let stand 10 minutes.
Meanwhile, peel carrot and cut into thin strips. Rinse, trim and thinly slice leeks into 10 cm (approximately 4 inch) long strips. Rinse bean sprouts under running water.
Thread scallop halves onto wooden skewers.
Preheat broiler. Place scallop skewers on an aluminum foil-lined sheet pan. Place on second oven rack. Broil, watching carefully, about 5 minutes. Turn and brush with more marinade halfway through cooking time.
Bring a large pot of water to a boil. Add vegetables and sprouts, bring to a boil again and drain in a colander. Toss vegetables with remaining marinade in a bowl. Divide vegetables among plates and top with scallop skewers.
