Scallops with Green Salsa
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(0 votes)
Health Score:
83 / 100
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
494
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 494 cal. | (24 %) | ||
| Protein | 25 g | (26 %) | ||
| Fat | 35 g | (30 %) | ||
| Carbohydrates | 20 g | (13 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.2 g | (27 %) |
more nutritional values
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 8.3 μg | (42 %) | ||
| Vitamin E | 4.2 mg | (35 %) | ||
| Vitamin K | 117 μg | (195 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 9.8 mg | (82 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 174 μg | (58 %) | ||
| Pantothenic acid | 3.2 mg | (53 %) | ||
| Biotin | 7.2 μg | (16 %) | ||
| Vitamin B₁₂ | 3 μg | (100 %) | ||
| Vitamin C | 174 mg | (183 %) | ||
| Potassium | 1,273 mg | (32 %) | ||
| Calcium | 202 mg | (20 %) | ||
| Magnesium | 123 mg | (41 %) | ||
| Iron | 13.8 mg | (92 %) | ||
| Iodine | 184 μg | (92 %) | ||
| Zinc | 4 mg | (50 %) | ||
| Saturated fatty acids | 11.5 g | |||
| Uric acid | 638 mg | |||
| Cholesterol | 259 mg | |||
| Complete sugar | 6 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- For the salsa verde
- 1 handful parsley (chopped)
- 1 handful Basil (chopped)
- 1 handful mint (chopped)
- 4 Anchovy fillet (chopped)
- 1 clove garlic cloves (crushed)
- 2 Tbsps Caper
- 2 Tbsps lemon juice
- 8 Tbsps olive oil
- For the cauliflower
- 1 Cauliflower (broken into florets)
- 2 Tbsps butter
- 2 Tbsps breadcrumbs
Preparation steps
1.
Put the parsley, basil, mint, anchovies, garlic and capers together in a processor. Add the lemon juice and gradually pour in the olive oil whilst the motor is running. (Alternatively, mix everything together in a bowl). Season to taste with salt and ground black pepper.
2.
Cook the cauliflower in boiling, salted water for about 5-7 minutes until just tender. Drain thoroughly.
3.
Heat the butter in a frying pan and fry the breadcrumbs until lightly browned. Add the cauliflower and toss in the buttered breadcrumbs, cook for a couple of minutes.
4.
Season the scallops with salt and pepper, heat the butter in another frying pan, add the scallops and fry for just 2 minutes each side.
5.
Serve the scallops with the salsa verde and cauliflower.
