Spiced Mexican Scallop Stir-fry
(0 votes)
(0 votes)
Health Score:
99 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 50 min.
Ready in
Calories:
294
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 294 cal. | (14 %) | ||
| Protein | 24 g | (24 %) | ||
| Fat | 10 g | (9 %) | ||
| Carbohydrates | 25 g | (17 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.9 g | (16 %) |
more nutritional values
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 9 μg | (45 %) | ||
| Vitamin E | 4.3 mg | (36 %) | ||
| Vitamin K | 38.7 μg | (65 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 8.8 mg | (73 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 111 μg | (37 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 9.6 μg | (21 %) | ||
| Vitamin B₁₂ | 3.6 μg | (120 %) | ||
| Vitamin C | 105 mg | (111 %) | ||
| Potassium | 1,126 mg | (28 %) | ||
| Calcium | 177 mg | (18 %) | ||
| Magnesium | 130 mg | (43 %) | ||
| Iron | 15 mg | (100 %) | ||
| Iodine | 220 μg | (110 %) | ||
| Zinc | 4.2 mg | (53 %) | ||
| Saturated fatty acids | 1.7 g | |||
| Uric acid | 649 mg | |||
| Cholesterol | 270 mg | |||
| Complete sugar | 8 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 3 cups large Scallop
- 2 tsps Chili powder (divided)
- salt (to taste)
- freshly ground Black pepper (to taste)
- 3 Tbsps good quality olive oil (divided)
- 1 onion (peeled and chopped)
- 3 cloves garlic cloves (peeled and minced)
- 1 large, red Bell pepper (rinsed; trimmed; seeded and chopped)
- 2 Jalapeño (rinsed; seeded and sliced into rings)
- 1 cup Corn kernel (fresh or frozen)
- 3 cups cherry Tomatoes (rinsed and halved)
- 2 scallions (rinsed and chopped)
- 1 Tbsp parsley
- 1 Tbsp chopped, fresh rosemary
- 1 Tbsp chopped, fresh thyme
- 2 Tbsps chopped, fresh cilantro
- 1 pinch cayenne pepper
- 1 fresh lemon (rinsed and sliced into wedges)
Preparation steps
1.
Rinse the scallops under cold running water and pat completely dry with paper towels. Dust lightly with chili powder and season with salt and pepper. Marinate for 10 minutes.
2.
Heat 2 tablespoons olive oil in a large skillet. Saute the onions until tender crisp, about 3 minutes. Add garlic, peppers and remaining chili powder, saute for an additional 3 minutes. Add corn, tomatoes, scallions, parsley, rosemary, thyme, cilantro and cayenne pepper, stirring to incorporate. Cook for several minutes until desired doneness. Taste and season with salt and pepper, if desired.
3.
Heat remaining tablespoon of olive oil in a grill pan set over high heat. Add scallops and sear until a golden crust forms, turning once, about 2 minutes on each side.
4.
Divide vegetables among serving plates and top with scallops. Serve with lemon wedges.
