Scallops with Vegetables
Healthy, because
Even smarter
Nutritional values
Scallops provide the body with a lot of muscle building protein and anti-inflammatory omega-3 fatty acids. These healthy fats also ensure good concentration and keep the arteries and heart healthy.
Natural rice goes well with scallops and vegetables - it contains many good minerals and provides dietary fibre to aid digestion.
(Percentage of daily recommendation)
| Calorie | 1,057 cal. | (50 %) | ||
| Protein | 66 g | (67 %) | ||
| Fat | 35 g | (30 %) | ||
| Carbohydrates | 111 g | (74 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 10.2 g | (34 %) |
| Vitamin A | 0.8 mg | (100 %) | ||
| Vitamin D | 27.4 μg | (137 %) | ||
| Vitamin E | 7 mg | (58 %) | ||
| Vitamin K | 326.1 μg | (544 %) | ||
| Vitamin B₁ | 0.9 mg | (90 %) | ||
| Vitamin B₂ | 1.4 mg | (127 %) | ||
| Niacin | 24 mg | (200 %) | ||
| Vitamin B₆ | 1.2 mg | (86 %) | ||
| Folate | 402 μg | (134 %) | ||
| Pantothenic acid | 4.7 mg | (78 %) | ||
| Biotin | 15.6 μg | (35 %) | ||
| Vitamin B₁₂ | 18 μg | (600 %) | ||
| Vitamin C | 175 mg | (184 %) | ||
| Potassium | 2,418 mg | (60 %) | ||
| Calcium | 438 mg | (44 %) | ||
| Magnesium | 293 mg | (98 %) | ||
| Iron | 32.8 mg | (219 %) | ||
| Iodine | 630 μg | (315 %) | ||
| Zinc | 11.7 mg | (146 %) | ||
| Saturated fatty acids | 18.5 g | |||
| Uric acid | 1,464 mg | |||
| Cholesterol | 705 mg | |||
| Complete sugar | 11 g |
Ingredients
Preparation steps
Cut the white of the leek into pieces. Rinse and cut lengthwise into thin strips. Rinse the broccoli and cut into florets. Rinse the asparagus. Blanch all of the vegetables separately in boiling salt water. Blanch the broccoli for 5 minutes, the asparagus for 6 minutes and the leeks for 1 minute. Drain all and keep warm.
Peel and finely chop the onion. Melt the butter in a saucepan and sauté the onion until transparent. Season with salt and pour in the wine. Briefly simmer the scallops over medium heat for 5 minutes. Remove from the pan and keep warm. Boil the sauce over medium heat. Place the broccoli, asparagus and leeks on plates. Arrange the scallops on top and sprinkle with pepper. Drizzle with the sauce and serve garnished with puff pastry.
