Seared Scallops with Apple Hazelnut Salad
This dish is rich in lean protein from the scallops and fiber from the apples.
Serve this with some brown rice for added fiber.
(Percentage of daily recommendation)
|Calorie||387 kcal||(18 %)|
|Protein||19 g||(19 %)|
|Fat||20 g||(17 %)|
|Carbohydrates||32 g||(21 %)|
|Sugar added||0 g||(0 %)|
|Roughage||4.3 g||(14 %)|
|Vitamin A||0.3 mg||(38 %)|
|Vitamin D||7.6 μg||(38 %)|
|Vitamin E||4.9 mg||(41 %)|
|Vitamin B₁||0.2 mg||(20 %)|
|Vitamin B₂||0.4 mg||(36 %)|
|Niacin||6.9 mg||(58 %)|
|Vitamin B₆||0.3 mg||(21 %)|
|Folate||95 μg||(32 %)|
|Pantothenic acid||0.9 mg||(15 %)|
|Biotin||14.1 μg||(31 %)|
|Vitamin B₁₂||3 μg||(100 %)|
|Vitamin C||38 mg||(40 %)|
|Potassium||888 mg||(22 %)|
|Calcium||139 mg||(14 %)|
|Magnesium||106 mg||(35 %)|
|Iron||12.8 mg||(85 %)|
|Iodine||195 μg||(98 %)|
|Zinc||3.4 mg||(43 %)|
|Saturated fatty acids||4.3 g|
|Uric acid||532 mg|
For the dressing, mix the vinegar with the honey and the mustard. Gradually incorporate the oil, and season to taste with salt and pepper.
Toast the hazelnuts in a dry pan until fragrant. Remove from the pan and set aside.
Wash and dry the lamb's lettuce.
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.
Spread the lettuce over the apple slices, sprinkle with the nuts, and drizzle with the dressing.
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.
Divide the scallops onto the plates, sprinkle with sea salt, and serve.