Grilled Scallops over Mixed-Green and Herb Salad

Gluten Free
Dairy Free
Very Healthy
Low Fod Map
Health score
97%
Grilled Scallops over Mixed-Green and Herb Salad
45 min.
4
272kcal

Suggestions


Welcome to a culinary adventure that brings the fresh and vibrant flavors of the sea to your table! Our Grilled Scallops over Mixed-Green and Herb Salad is the perfect dish for those who crave healthy, yet indulgent meals. With a remarkable health score of 97, this recipe is not only gluten-free and dairy-free but also adheres to low FODMAP guidelines, making it a fantastic choice for various dietary preferences.

The star of this dish, the sea scallops, are beautifully grilled to perfection, resulting in a tender and succulent bite that melts in your mouth. Paired with the crisp mixed greens and a fragrant medley of basil, parsley, mint, and chives, every mouthful is a refreshing burst of flavor. Tossed in a light and zesty dressing of sherry vinegar, this salad doesn’t just taste good but feels good too, with each serving packing only 272 calories!

Whether you're looking for a sophisticated lunch, a main dish to impress guests, or a healthy side dish, this recipe is versatile enough to satisfy your cravings at any time of the day. And if you want to switch things up, consider substituting the scallops with grilled shrimp or flaky salmon for an equally delightful meal.

Pair it with a chilled pinot grigio for a delightful dining experience that celebrates the harmony of flavors. Dive into this fresh, healthy dish and savor the taste of summer with every bite!

Ingredients

  • 0.8 cup basil leaves loosely packed
  • teaspoons capers drained
  • 0.8 cup flat-leaf parsley leaves loosely packed
  • 0.5 teaspoon fresh-ground pepper black
  • 0.5 cup mint leaves loosely packed
  • quarts salad greens mixed
  • tablespoon olive oil 
  • 0.8 teaspoon salt 
  • 0.3 cup scallion tops fresh chopped
  • pound sea scallops 
  • teaspoons white-wine vinegar 

Equipment

  • bowl
  • whisk
  • grill
  • broiler

Directions

  1. Light the grill or heat the broiler. Toss the scallops with the 1 tablespoon oil, 1/4 teaspoon of the salt, and 1/4 teaspoon of the pepper.
  2. In a glass or stainless-steel bowl, whisk together the vinegar and the remaining 1/2 teaspoon salt and 1/4 teaspoon pepper.
  3. Add the 1/2 cup oil slowly, whisking.
  4. Grill or broil the scallops, turning once, until they just become opaque in the center, 2 to 3 minutes per side.
  5. In a large glass or stainless-steel bowl, combine the mixed greens, basil, parsley, mint, and chives. Toss the salad with the dressing and put it on plates. Top the salad with the grilled scallops and the capers.
  6. Variations:: Substitute grilled shrimp for the scallops.: Flaked cooked salmon would also be delicious in place of the scallops.
  7. Wine Recommendation: America's love affair with pinot grigio is based in part on the wine's versatility, which extends even to many-flavored salads such as this one. Crisp, with a subtle nuttiness and a round, soft, medium body, a pinot grigio from Friuli will also be a perfect partner for the scallops.

Nutrition Facts

Calories272kcal
Protein35.81%
Fat15.08%
Carbs49.11%

Properties

Glycemic Index
44.75
Glycemic Load
0.19
Inflammation Score
-10
Nutrition Score
41.778260770051%

Flavonoids

Eriodictyol
1.74mg
Hesperetin
0.57mg
Apigenin
24.55mg
Luteolin
0.84mg
Isorhamnetin
0.17mg
Kaempferol
3.04mg
Myricetin
1.67mg
Quercetin
3.6mg

Nutrients percent of daily need

Calories:272.41kcal
13.62%
Fat:4.93g
7.59%
Saturated Fat:0.77g
4.78%
Carbohydrates:36.13g
12.04%
Net Carbohydrates:35.04g
12.74%
Sugar:0.17g
0.18%
Cholesterol:27.22mg
9.07%
Sodium:1190.8mg
51.77%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:26.35g
52.7%
Vitamin C:238.68mg
289.31%
Vitamin A:12290.95IU
245.82%
Vitamin K:211.51µg
201.44%
Folate:397.99µg
99.5%
Manganese:1.59mg
79.62%
Phosphorus:763.42mg
76.34%
Potassium:1981.4mg
56.61%
Vitamin B6:0.87mg
43.44%
Iron:7.66mg
42.57%
Magnesium:144.4mg
36.1%
Vitamin B3:6.32mg
31.59%
Vitamin B2:0.53mg
30.92%
Copper:0.57mg
28.37%
Vitamin B12:1.6µg
26.65%
Selenium:18.39µg
26.26%
Zinc:3.26mg
21.76%
Vitamin B1:0.31mg
20.68%
Calcium:171.8mg
17.18%
Vitamin B5:1.47mg
14.65%
Fiber:1.08g
4.33%
Vitamin E:0.65mg
4.33%
Source:My Recipes