Guilt-Free Delicacy
Scallops with Spinach Salad
(1 vote)
(1 vote)
Health Score:
97 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 32 min.
Ready in
Calories:
308
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 308 cal. | (15 %) | ||
| Protein | 19 g | (19 %) | ||
| Fat | 20 g | (17 %) | ||
| Carbohydrates | 12 g | (8 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2 g | (7 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 7.5 μg | (38 %) | ||
| Vitamin E | 3.1 mg | (26 %) | ||
| Vitamin K | 27 μg | (45 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 7 mg | (58 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 61 μg | (20 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 5.1 μg | (11 %) | ||
| Vitamin B₁₂ | 3 μg | (100 %) | ||
| Vitamin C | 16 mg | (17 %) | ||
| Potassium | 712 mg | (18 %) | ||
| Calcium | 191 mg | (19 %) | ||
| Magnesium | 114 mg | (38 %) | ||
| Iron | 12.8 mg | (85 %) | ||
| Iodine | 182 μg | (91 %) | ||
| Zinc | 3.8 mg | (48 %) | ||
| Saturated fatty acids | 3.2 g | |||
| Uric acid | 511 mg | |||
| Cholesterol | 225 mg | |||
| Complete sugar | 2 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 8 ozs fresh Spinach
- 8 ozs Cherry tomatoes
- 2 shallots
- 3 Tbsps Sherry vinegar
- 1 tsp sweet Mustard
- 6 Tbsps olive oil
- salt
- freshly ground peppers
- 1 handful Basil
- 2 Tbsps Sesame seeds
- 12 Scallop (removed from shells, ready to cook)
Preparation steps
1.
Rinse spinach, remove tough stems and spin dry.
2.
Rinse and halve tomatoes. Peel and thinly slice shallots.
3.
For the dressing: Whisk vinegar with mustard and 4 tablespoons oil. Season with salt and pepper and mix well. Toss dressing with spinach, basil, tomatoes, and shallots and divide salad among plates.
4.
In a dry nonstick skillet, toast sesame seeds until golden-brown. Remove and let cool. Rinse and pat scallops dry. In the same pan, cook scallops in 2 tablespoon oil until golden-brown, about 2 minutes per side. Season with salt and pepper and arrange on salads. Serve sprinkled with sesame seeds.
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