Citrus Scallops with Peas in Parchment

Gluten Free
Dairy Free
Health score
14%
Citrus Scallops with Peas in Parchment
45 min.
4
117kcal

Suggestions

Ingredients

  • 0.8 teaspoon curry powder 
  • teaspoon ginger fresh grated peeled
  • 0.3 cup green onions sliced
  • tablespoons orange juice concentrate frozen thawed
  • 0.3 teaspoon pepper 
  • 0.1 teaspoon salt 
  • pound sea scallops 
  • 0.5 pound sugar snap peas fresh trimmed

Equipment

  • bowl
  • baking sheet
  • baking paper
  • oven

Directions

  1. Preheat oven to 40
  2. Combine first 7 ingredients in a medium bowl. Toss well, and set aside.
  3. Cut 4 (15 x 14-inch) pieces of parchment paper; fold each in half crosswise, creasing firmly, and trim into a heart shape. Unfold hearts, and place on baking sheets.
  4. Place 1/2 cup scallop mixture on each parchment heart, near the crease; arrange Sugar Snap peas around scallop mixture. Fold over remaining half of each parchment heart. Starting with rounded edge, pleat and crimp edges of parchment together to make a seal; twist ends tightly to seal.
  5. Bake at 400 for 10 minutes or until puffed and lightly browned.
  6. Place on individual serving plates, and cut open; serve immediately.

Nutrition Facts

Calories117kcal
Protein54.5%
Fat5.96%
Carbs39.54%

Properties

Glycemic Index
21
Glycemic Load
0.13
Inflammation Score
-7
Nutrition Score
13.300000014512%

Flavonoids

Kaempferol
0.09mg
Quercetin
0.67mg

Nutrients percent of daily need

Calories:116.93kcal
5.85%
Fat:0.76g
1.17%
Saturated Fat:0.18g
1.15%
Carbohydrates:11.33g
3.78%
Net Carbohydrates:9.46g
3.44%
Sugar:4.63g
5.14%
Cholesterol:27.22mg
9.07%
Sodium:521.26mg
22.66%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:15.62g
31.25%
Vitamin C:45.98mg
55.74%
Phosphorus:417.3mg
41.73%
Vitamin B12:1.6µg
26.65%
Vitamin K:27.72µg
26.4%
Selenium:15.05µg
21.5%
Vitamin A:714.44IU
14.29%
Folate:52.3µg
13.08%
Potassium:419.16mg
11.98%
Magnesium:43.78mg
10.94%
Iron:1.85mg
10.3%
Manganese:0.2mg
10.23%
Vitamin B6:0.2mg
10.1%
Zinc:1.24mg
8.27%
Vitamin B1:0.12mg
7.86%
Fiber:1.88g
7.51%
Vitamin B5:0.72mg
7.18%
Vitamin B3:1.27mg
6.34%
Vitamin B2:0.08mg
4.81%
Copper:0.09mg
4.32%
Calcium:40.97mg
4.1%
Vitamin E:0.38mg
2.57%
Source:My Recipes