Scallops with Courgettes
(0 votes)
(0 votes)
Health Score:
85 / 100
Difficulty:
moderate
Difficulty
Preparation:
20 min.
Preparation
ready in 50 min.
Ready in
Calories:
553
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 553 cal. | (26 %) | ||
| Protein | 46 g | (47 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 61 g | (41 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 11 g | (37 %) |
more nutritional values
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 10.1 μg | (51 %) | ||
| Vitamin E | 5.9 mg | (49 %) | ||
| Vitamin K | 106.2 μg | (177 %) | ||
| Vitamin B₁ | 2 mg | (200 %) | ||
| Vitamin B₂ | 1 mg | (91 %) | ||
| Niacin | 19 mg | (158 %) | ||
| Vitamin B₆ | 1.4 mg | (100 %) | ||
| Folate | 147 μg | (49 %) | ||
| Pantothenic acid | 2.3 mg | (38 %) | ||
| Biotin | 18.5 μg | (41 %) | ||
| Vitamin B₁₂ | 4.3 μg | (143 %) | ||
| Vitamin C | 176 mg | (185 %) | ||
| Potassium | 2,831 mg | (71 %) | ||
| Calcium | 425 mg | (43 %) | ||
| Magnesium | 293 mg | (98 %) | ||
| Iron | 24.9 mg | (166 %) | ||
| Iodine | 271 μg | (136 %) | ||
| Zinc | 7.2 mg | (90 %) | ||
| Saturated fatty acids | 2.8 g | |||
| Uric acid | 895 mg | |||
| Cholesterol | 316 mg | |||
| Complete sugar | 19 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 8 small, new potatoes
- 12 mini Zucchini
- 2 Tbsps olive oil
- 16 prepared Scallop (with coral)
- ⅜ cup dry white wine
- ⅔ cup fish stock
- 2 garlic cloves (finely chopped)
- 2 Tbsps fresh parsley (chopped)
- mint (to garnish)
- Parmesan (roughly grated)
Preparation steps
1.
Boil the potatoes in salt water for approx. 15 minutes. During the last 5 minutes add the mini courgettes. Then drain and halve the potatoes.
2.
Heat the oil in a non-stick skillet and quickly fry the scallops at a high temperature. Remove from the skillet.
3.
Pour the white wine and the stock into the skillet and reduce to about half. Add the garlic, potatoes, courgettes and the scallops to the skillet and sprinkle with parsley. Stew everything for approx. 2 minutes.
4.
Season with salt and ground black pepper and garnish with the Parmesan cheese and the mint leaves.
