Pan Seared Scallops with Zucchini & Peas
Nutritional values
(Percentage of daily recommendation)
| Calorie | 410 cal. | (20 %) | ||
| Protein | 25 g | (26 %) | ||
| Fat | 18 g | (16 %) | ||
| Carbohydrates | 31 g | (21 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 10.7 g | (36 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 5 μg | (25 %) | ||
| Vitamin E | 2.3 mg | (19 %) | ||
| Vitamin K | 83.9 μg | (140 %) | ||
| Vitamin B₁ | 0.7 mg | (70 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 11.5 mg | (96 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 244 μg | (81 %) | ||
| Pantothenic acid | 1.8 mg | (30 %) | ||
| Biotin | 12.4 μg | (28 %) | ||
| Vitamin B₁₂ | 2 μg | (67 %) | ||
| Vitamin C | 47 mg | (49 %) | ||
| Potassium | 918 mg | (23 %) | ||
| Calcium | 137 mg | (14 %) | ||
| Magnesium | 129 mg | (43 %) | ||
| Iron | 11 mg | (73 %) | ||
| Iodine | 129 μg | (65 %) | ||
| Zinc | 3.9 mg | (49 %) | ||
| Saturated fatty acids | 6 g | |||
| Uric acid | 507 mg | |||
| Cholesterol | 164 mg | |||
| Complete sugar | 4 g |
Ingredients
- Ingredients
- 1 shallot
- 1 garlic clove
- 4 Tbsps olive oil
- 26 ozs Peas
- 3 ozs dry white wine
- 5 ozs Vegetable broth
- salt
- freshly ground peppers
- 1 Zucchini
- 2 Tbsps lemon juice
- 14 ozs small Scallop
- 2 Tbsps butter
Preparation steps
Peel and mince shallot and garlic. Heat 1 tablespoon oil in a pan and cook shallot and garlic. Add peas and deglaze with wine and a little broth. Bring to a boil, season with salt and pepper, cover and simmer for about 5 minutes.
Rinse zucchini, trim and thinly slice lengthwise. Heat 2 tablespoons oil in a pan and sauté zucchini briefly. Season with salt and pepper, sprinkle with 1 tablespoon lemon juice and remove from heat.
Rinse scallops and pat dry. Season with salt and pepper. Heat remaining oil in a pan and cook scallops until golden brown on both sides, about 2-3 minutes.
Add butter to pea mixture and smash with a potato masher. Add broth as needed to form a creamy puree. Season with lemon juice, salt and pepper.
Pour puree onto plates and top with zucchini and scallops. Serve immediately.
