Low-Cal Dinner

Seared Scallops with Apple Hazelnut Salad

5
Average: 5 (4 votes)
(4 votes)
Seared Scallops with Apple Hazelnut Salad

Seared Scallops with Apple Hazelnut Salad - Noble appetizer with a fruity note.

share Share
print
bookmark_border Copy URL
Health Score:
9,1 / 10
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
387
calories
Calories

Healthy, because

Even smarter

Nutritional values

This dish is rich in lean protein from the scallops and fiber from the apples.

Serve this with some brown rice for added fiber.

1 serving contains
(Percentage of daily recommendation)
Calorie387 kcal(18 %)
Protein19 g(19 %)
Fat20 g(17 %)
Carbohydrates32 g(21 %)
Sugar added0 g(0 %)
Roughage4.3 g(14 %)
Vitamin A0.3 mg(38 %)
Vitamin D7.6 μg(38 %)
Vitamin E4.9 mg(41 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.4 mg(36 %)
Niacin6.9 mg(58 %)
Vitamin B₆0.3 mg(21 %)
Folate95 μg(32 %)
Pantothenic acid0.9 mg(15 %)
Biotin14.1 μg(31 %)
Vitamin B₁₂3 μg(100 %)
Vitamin C38 mg(40 %)
Potassium888 mg(22 %)
Calcium139 mg(14 %)
Magnesium106 mg(35 %)
Iron12.8 mg(85 %)
Iodine195 μg(98 %)
Zinc3.4 mg(43 %)
Saturated fatty acids4.3 g
Uric acid532 mg
Cholesterol233 mg

Ingredients

for
4
Ingredients
2 tablespoons apple cider vinegar
½ teaspoon honey
1 teaspoon Dijon mustard
4 tablespoons olive oil
Sea salt
peppers
1 ounce sliced hazelnuts
6 ounces lamb's lettuce (mache)
3 red-skinned Apple
1 lemon
12 Scallop (side muscle removed)
1 tablespoon butter
How healthy are the main ingredients?
apple cider vinegarhoneyolive oilApplelemon

Preparation steps

1.

For the dressing, mix the vinegar with the honey and the mustard. Gradually incorporate the oil, and season to taste with salt and pepper. 

2.

Toast the hazelnuts in a dry pan until fragrant. Remove from the pan and set aside.

3.

Wash and dry the lamb's lettuce.

4.

Rinse the apples and pat dry. Cut into very thin slices. Arrange the slices on 4 plates, so that they're overlapping slightly.

Squeeze the juice from the lemon, and mix with 3 ounces of water. Drizzle the apple slices with the lemon juice mixture.

5.

Spread the lettuce over the apple slices, sprinkle with the nuts, and drizzle with the dressing.

6.

Rinse the scallops under cold water and pat very dry. Heat the butter in a pan until sizzling, and sear the mussels for 1-2 minutes on each side over high heat. Season to taste with salt and pepper, and remove from the pan.

7.

Divide the scallops onto the plates, sprinkle with sea salt, and serve.