Grilled Scallops

Gluten Free
Dairy Free
Low Fod Map
Health score
10%
Grilled Scallops
50 min.
6
266kcal

Suggestions

Ingredients

  • Tbsp grey poupon dijon mustard 
  • cups brown rice instant uncooked
  • servings lemon-pepper rice 
  • Tbsp lemon zest 
  • Tbsp parsley italian divided chopped
  • 0.5 tsp freshly cracked pepper black
  • lb sea scallops 
  • 0.5 cup tuscan house dressing italian kraft
  • 0.5 cup planters slivered almonds toasted

Equipment

  • grill
  • skewers

Directions

  1. Mix dressing, mustard, lemon zest, juice and pepper until blended. Reserve half the dressing mixture for later use.
  2. Pour remaining dressing mixture over scallops in shallow dish; turn to evenly coat both sides of scallops.
  3. Refrigerate 30 min. to marinate. After about 15 min., prepare rice as directed on package, stirring in reserved dressing mixture before the final standing time.
  4. Heat grill to medium heat.
  5. Remove scallops from marinade; discard marinade. Thread 3 scallops onto 2 parallel skewers placed about 1/2 inch apart. Repeat with remaining scallops.
  6. Grill scallops 3 to 4 min. on each side or until opaque and lightly browned on both sides.
  7. Stir nuts and 2 Tbsp. parsley into rice; spoon rice onto platter. Top with scallops and remaining parsley.

Nutrition Facts

Calories266kcal
Protein20.67%
Fat32.18%
Carbs47.15%

Properties

Glycemic Index
23
Glycemic Load
0.15
Inflammation Score
-6
Nutrition Score
14.185652152352%

Flavonoids

Cyanidin
0.22mg
Catechin
0.12mg
Epigallocatechin
0.23mg
Epicatechin
0.05mg
Eriodictyol
0.02mg
Naringenin
0.04mg
Apigenin
4.09mg
Luteolin
0.02mg
Isorhamnetin
0.24mg
Kaempferol
0.06mg
Myricetin
0.28mg
Quercetin
0.04mg

Nutrients percent of daily need

Calories:265.55kcal
13.28%
Fat:9.46g
14.56%
Saturated Fat:1.08g
6.75%
Carbohydrates:31.19g
10.4%
Net Carbohydrates:28.97g
10.53%
Sugar:2.69g
2.99%
Cholesterol:18.14mg
6.05%
Sodium:550mg
23.91%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:13.67g
27.35%
Vitamin K:42.67µg
40.64%
Phosphorus:339.72mg
33.97%
Selenium:22.83µg
32.61%
Manganese:0.56mg
28.24%
Folate:98.43µg
24.61%
Vitamin B1:0.31mg
20.38%
Vitamin E:2.78mg
18.56%
Vitamin B12:1.07µg
17.77%
Iron:2.72mg
15.1%
Vitamin B3:2.95mg
14.78%
Magnesium:50.03mg
12.51%
Zinc:1.45mg
9.69%
Fiber:2.23g
8.91%
Copper:0.18mg
8.82%
Potassium:269.91mg
7.71%
Vitamin B2:0.13mg
7.6%
Vitamin C:5.21mg
6.31%
Vitamin B6:0.12mg
6.22%
Calcium:47.23mg
4.72%
Vitamin B5:0.36mg
3.61%
Vitamin A:175.47IU
3.51%