EatSmarter exclusive recipe

Scallop Wonton Stacks

with Spinach, Sun-Dried Tomatoes and Peppers
5
Average: 5 (2 votes)
(2 votes)
Scallop Wonton Stacks

Scallop Wonton Stacks - Fine art, composed for a special occasion

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Difficulty:
advanced
Difficulty
Preparation:
1 hr 15 min.
Preparation
Calories:
240
calories
Calories

Healthy, because

Even smarter

Nutritional values

One of the turrets covers 40 percent of the daily iodine requirement. The trace element is essential for the formation of thyroid hormones, which regulate the metabolism. They also stimulate heat production and ensure a constant body temperature.

Spinach should only be washed very briefly and directly before preparation. Do not leave the vegetables in standing water for longer than necessary, otherwise the valuable vitamins will be lost.

1 serving contains
(Percentage of daily recommendation)
Calorie240 kcal(11 %)
Protein20 g(20 %)
Fat8 g(7 %)
Carbohydrates19 g(13 %)
Sugar added3 g(12 %)
Roughage4.5 g(15 %)
Vitamin A0.7 mg(88 %)
Vitamin D4.5 μg(23 %)
Vitamin E2.8 mg(23 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.2 mg(18 %)
Niacin6.1 mg(51 %)
Vitamin B₆0.3 mg(21 %)
Folate59 μg(20 %)
Pantothenic acid0.5 mg(8 %)
Biotin8 μg(18 %)
Vitamin B₁₂1.8 μg(60 %)
Vitamin C66 mg(69 %)
Potassium732 mg(18 %)
Calcium164 mg(16 %)
Magnesium112 mg(37 %)
Iron5.1 mg(34 %)
Iodine85 μg(43 %)
Zinc3.2 mg(40 %)
Saturated fatty acids3.2 g
Uric acid189 mg
Cholesterol125 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
1 ounce sun-dried tomatoes (without oil)
3 red Bell pepper (600 grams)
1 tablespoon cane sugar
2 tablespoons White vinegar
1 egg
1 sprig Basil
16 Wonton wrapper
2 teaspoons Sesame seeds
1 teaspoon black Sesame seeds
2 small shallots
1 small garlic
9 ounces Spinach
1 tablespoon butter (20 g)
salt
peppers
12 not too large Scallop (unshelled)
1 teaspoon Ras el hanout
1 teaspoon olive oil
How healthy are the main ingredients?
eggBasilSesame seedsSesame seedsshallotgarlic
Preparation

Kitchen utensils

1 Small pot, 1 Skillet, 1 Small skillet (cast iron), 1 Baking sheet, 1 Small bowl, 1 Cutting board, 1 Large knife, 1 Tablespoon, 1 Teaspoon, 1 Fine-mesh sieve, 1 Slotted spatula, 1 Brush, 1 Parchment paper, 1 Wire rack, 1 Food processor (or immersion blender), 1 Kitchen towel

Preparation steps

1.
Scallop Wonton Stacks preparation step 1

Pour boiling water over sun-dried tomatoes let steep for 15 minutes.

2.
Scallop Wonton Stacks preparation step 2

Cut peppers into quarters, remove seeds, rinse and chop.

3.
Scallop Wonton Stacks preparation step 3

Drain tomatoes in a sieve and cut into small pieces.

4.
Scallop Wonton Stacks preparation step 4

Purée peppers and tomatoes with a tablespoon of water in a food processor.

5.
Scallop Wonton Stacks preparation step 5

Put the purée in a kitchen towel-lined sieve and allow the juice to drip into a pot.

6.
Scallop Wonton Stacks preparation step 6

Mix the drained juice, sugar and vinegar. Simmer over medium heat until the liquid has a syrupy consistency, a few minutes. Allow to cool.

7.
Scallop Wonton Stacks preparation step 7

Separate the egg. Rinse basil, shake dry and pluck 8 leaves. Separate 8 wonton sheets and brush lightly with egg white. Lay a basil leaf on each wonton sheet.

8.
Scallop Wonton Stacks preparation step 8

Place another wonton sheet on top of the basil leaf. Coat the surface of the wonton sheet with egg white and sprinkle with sesame seeds.

9.
Scallop Wonton Stacks preparation step 9

Place on a parchment paper-lined baking sheet and bake in a preheated oven at 200°C (fan: 180°C, gas mark 3) (approximately 400°F/convection 325°F) until golden brown, a few minutes. Let cool and transfer to a wire rack.

10.
Scallop Wonton Stacks preparation step 10

Peel the shallots and garlic and chop finely. Trim, rinse and drain spinach.

11.
Scallop Wonton Stacks preparation step 11

Heat butter in a skillet. Sauté shallots and garlic until translucent, about 2 minutes. Mix in spinach and season with salt and pepper. Keep warm.

12.
Scallop Wonton Stacks preparation step 12

Season scallops with ras el hanout. Heat olive oil in cast iron pan on high heat and fry scallops for 45-60 seconds on each side.

13.
Scallop Wonton Stacks preparation step 13

Put half of the wontons on a warmed plate. Spread the spinach on top of wontons. Put scallops on top and season with salt. Cover with remaining wonton sheets. Garnish with basil leaves.

Comments

 
Scallops are for life! And this is a healthy version :)