Basil Scallops with Spinach Fettuccine

Dairy Free
Health score
20%
Basil Scallops with Spinach Fettuccine
17 min.
4
411kcal

Suggestions

Ingredients

  • 0.8 teaspoon pepper black freshly ground
  • 0.8 cup chicken broth dry white low-sodium
  • tablespoon dijon mustard 
  • tablespoons olive oil extravirgin
  • tablespoon basil fresh chopped
  • tablespoons parsley fresh chopped
  • 0.3 cup green onion finely chopped ( 2)
  • 0.3 teaspoon salt 
  • 1.5 pounds sea scallops 
  • ounces nests of spinach fettuccine uncooked

Equipment

  • frying pan
  • paper towels

Directions

  1. Cook pasta according to package directions, omitting salt and fat.
  2. Drain.
  3. Rinse scallops, and pat dry with a paper towel.
  4. Sprinkle scallops with pepper.
  5. Place a large nonstick skillet coated with cooking spray over medium-high heat until hot.
  6. Add half of scallops; cook 3 minutes on each side or until done.
  7. Remove scallops from pan; keep warm. Repeat procedure with remaining scallops.
  8. Combine olive oil and next 3 ingredients; set aside.
  9. Place same pan over high heat until hot.
  10. Add wine and green onions, and cook 1 minute.
  11. Add olive oil mixture; cook 15 seconds.
  12. Add scallops and any accumulated juices; cook 15 seconds, stirring constantly. Spoon scallops and juices over pasta.
  13. Sprinkle with parsley.

Nutrition Facts

Calories411kcal
Protein29.36%
Fat23.87%
Carbs46.77%

Properties

Glycemic Index
60.5
Glycemic Load
17.17
Inflammation Score
-6
Nutrition Score
21.642608720323%

Flavonoids

Apigenin
6.47mg
Luteolin
0.04mg
Kaempferol
0.16mg
Myricetin
0.45mg
Quercetin
0.9mg

Nutrients percent of daily need

Calories:411.14kcal
20.56%
Fat:10.8g
16.61%
Saturated Fat:1.95g
12.21%
Carbohydrates:47.6g
15.87%
Net Carbohydrates:45.15g
16.42%
Sugar:1.4g
1.56%
Cholesterol:88.45mg
29.48%
Sodium:881.8mg
38.34%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:29.88g
59.77%
Selenium:67.8µg
96.86%
Phosphorus:727.79mg
72.78%
Vitamin K:73.69µg
70.18%
Vitamin B12:2.61µg
43.45%
Manganese:0.6mg
30.07%
Magnesium:76.68mg
19.17%
Zinc:2.78mg
18.52%
Potassium:576.9mg
16.48%
Vitamin B3:3.11mg
15.53%
Folate:54.22µg
13.55%
Vitamin B6:0.26mg
13.17%
Iron:2.28mg
12.66%
Copper:0.25mg
12.56%
Fiber:2.45g
9.8%
Vitamin B5:0.92mg
9.19%
Vitamin E:1.31mg
8.71%
Vitamin B1:0.12mg
8.21%
Vitamin A:407.15IU
8.14%
Vitamin C:5.66mg
6.86%
Vitamin B2:0.1mg
6.06%
Calcium:47.03mg
4.7%
Vitamin D:0.17µg
1.13%
Source:My Recipes