Fresh Ginger Scallops with Cilantro Rice

Gluten Free
Health score
6%
Fresh Ginger Scallops with Cilantro Rice
45 min.
4
211kcal

Suggestions

Ingredients

  • 0.8 cup chicken broth dry white low-sodium
  • tablespoons cilantro leaves fresh chopped
  • tablespoon ginger fresh grated peeled
  • tablespoon butter light
  • tablespoons butter light melted
  • teaspoon lime rind grated
  •  limes cut into 8 wedges
  • 0.5 teaspoon salt 
  • 1.5 pounds sea scallops 
  • tablespoons shallots finely chopped
  •  regular-sized bag boil-in-bag rice long-grain

Equipment

  • bowl
  • frying pan
  • paper towels

Directions

  1. Cook rice according to package directions, omitting salt and fat. Stir cilantro and 1 tablespoon butter into cooked rice.
  2. Combine wine and next 4 ingredients in a small bowl; set aside.
  3. Rinse scallops, and pat dry with paper towels.
  4. Pour melted butter over scallops, and toss well.
  5. Place a nonstick skillet over medium-high heat until hot.
  6. Add half of scallop mixture; cook 3 minutes on each side.
  7. Remove scallops from heat, and keep warm. Wipe pan with a paper towel. Repeat procedure with remaining scallop mixture.
  8. Pour wine sauce into pan; cook over medium heat 1 minute or until thoroughly heated. Spoon sauce over scallops.
  9. Serve with rice and lime wedges.

Nutrition Facts

Calories211kcal
Protein41.77%
Fat37.48%
Carbs20.75%

Properties

Glycemic Index
35.25
Glycemic Load
1.19
Inflammation Score
-4
Nutrition Score
10.856086847575%

Flavonoids

Hesperetin
14.62mg
Naringenin
1.16mg
Quercetin
0.24mg

Nutrients percent of daily need

Calories:211.35kcal
10.57%
Fat:8.9g
13.7%
Saturated Fat:5.11g
31.96%
Carbohydrates:11.09g
3.7%
Net Carbohydrates:9.86g
3.58%
Sugar:1.25g
1.39%
Cholesterol:55.66mg
18.55%
Sodium:977.68mg
42.51%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:22.32g
44.64%
Phosphorus:597.47mg
59.75%
Vitamin B12:2.46µg
41.01%
Selenium:22.15µg
31.65%
Potassium:464.79mg
13.28%
Vitamin C:10.64mg
12.89%
Zinc:1.7mg
11.36%
Magnesium:42.99mg
10.75%
Vitamin B3:1.9mg
9.52%
Vitamin B6:0.17mg
8.68%
Folate:32.94µg
8.24%
Iron:1.2mg
6.68%
Vitamin A:273.62IU
5.47%
Fiber:1.23g
4.93%
Copper:0.09mg
4.75%
Vitamin B5:0.47mg
4.66%
Vitamin B2:0.06mg
3.4%
Calcium:33.28mg
3.33%
Manganese:0.06mg
2.96%
Vitamin E:0.31mg
2.06%
Vitamin B1:0.03mg
1.91%
Vitamin K:1.56µg
1.48%
Source:My Recipes