Scallops with Sprouts
(1 vote)
(1 vote)
Scallops with Sprouts - Noble appetizer for special occasions.
Health Score:
90 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
Calories:
235
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 235 cal. | (11 %) | ||
| Protein | 18 g | (18 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 12 g | (8 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.5 g | (8 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 7.5 μg | (38 %) | ||
| Vitamin E | 2.3 mg | (19 %) | ||
| Vitamin K | 10.7 μg | (18 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 6.4 mg | (53 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 41 μg | (14 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 2.9 μg | (6 %) | ||
| Vitamin B₁₂ | 3 μg | (100 %) | ||
| Vitamin C | 8 mg | (8 %) | ||
| Potassium | 781 mg | (20 %) | ||
| Calcium | 118 mg | (12 %) | ||
| Magnesium | 95 mg | (32 %) | ||
| Iron | 11.7 mg | (78 %) | ||
| Iodine | 182 μg | (91 %) | ||
| Zinc | 3.5 mg | (44 %) | ||
| Saturated fatty acids | 3.6 g | |||
| Uric acid | 499 mg | |||
| Cholesterol | 232 mg | |||
| Complete sugar | 3 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
- Ingredients
- 50 grams fresh Sprout
- lemons
- 1 garlic clove
- 1 small, ripe Avocado (about 175 grams)
- 1 generous pinch Wasabi paste
- salt
- white peppers (freshly ground)
- 12 Scallop (trimmed and ready to cook)
- black peppers (freshly ground)
- 1 Tbsp Canola oil
- 1 Tbsp Cultured butter
- Vanilla salt
Preparation steps
1.
Rinse sprouts and pat dry.
2.
Juice a half a lemon. Peel the garlic and finely chop.
3.
For the avocado sauce: Halve and pit the avocado. Remove the flesh. Transfer the avocado to a bowl and mash with 2 tablespoons lemon juice, wasabi, garlic, salt and white pepper. Cover and chill.
4.
Rinse the scallops, pat dry, and season with black pepper.
5.
In a pan, heat the oil and butter. Sear the scallops on each side for about 45 seconds, season with vanilla salt. Arrange 4 scallops on each serving plate. Sprinkle with sprouts and a dollop avocado sauce. Serve with the remaining avocado sauce on the side.
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