Scallops with Green Salsa
(0 votes)
(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
- 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.
Spring Cookbooks
Get Fit!
Simple, But Good
Weeknight Dinners
Related Recipes
App Download
Recipe of the Day
Popular Cookbooks
Video of the Week
Current Recipe Search
