Lemon-Dill Bulgur Salad with Scallops

Dairy Free
Health score
27%
Lemon-Dill Bulgur Salad with Scallops
45 min.
6
244kcal

Suggestions

Ingredients

  • cups baby spinach trimmed ( 2 bunches)
  • 0.3 teaspoon pepper black freshly ground
  • teaspoon bottled garlic minced
  • cup bulgur uncooked
  • cup corn kernels frozen thawed
  • cups cucumber seeded chopped
  • 0.3 cup tablespoon dill dried fresh chopped
  • 0.3 cup juice of lemon 
  • tablespoons olive oil 
  • 1.5 cups plum tomatoes chopped
  • 1.5 teaspoons salt 
  • 1.5 pounds sea scallops 
  • teaspoon sugar 
  • cups water 

Equipment

  • bowl
  • frying pan
  • sauce pan

Directions

  1. Bring the water to a boil in a medium saucepan.
  2. Add bulgur; partially cover, reduce heat, and simmer for 5 minutes.
  3. Drain; cool.
  4. While the bulgur cooks, heat a medium nonstick skillet coated with cooking spray over medium-high heat.
  5. Add scallops, and cook 3 minutes, turning once.
  6. Remove from heat; place scallops in a large bowl.
  7. Add bulgur, cucumber, and next 9 ingredients (cucumber through pepper) to scallops in bowl; toss well to coat.
  8. Place 1 cup watercress on each of 6 plates; top each serving with 1 cup scallop mixture.

Nutrition Facts

Calories244kcal
Protein29.78%
Fat21.78%
Carbs48.44%

Properties

Glycemic Index
46.52
Glycemic Load
7.67
Inflammation Score
-9
Nutrition Score
21.749130352684%

Flavonoids

Eriodictyol
0.5mg
Hesperetin
1.47mg
Naringenin
0.54mg
Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
0.85mg
Kaempferol
8.15mg
Myricetin
0.17mg
Quercetin
11.67mg

Nutrients percent of daily need

Calories:244.41kcal
12.22%
Fat:6.14g
9.45%
Saturated Fat:0.95g
5.93%
Carbohydrates:30.75g
10.25%
Net Carbohydrates:24.63g
8.96%
Sugar:4.47g
4.97%
Cholesterol:27.22mg
9.07%
Sodium:1109.17mg
48.22%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:18.9g
37.8%
Vitamin K:96.27µg
91.68%
Phosphorus:508.74mg
50.87%
Manganese:1mg
49.82%
Vitamin C:30.44mg
36.89%
Vitamin A:1779.64IU
35.59%
Vitamin B12:1.6µg
26.65%
Fiber:6.12g
24.47%
Selenium:15.7µg
22.43%
Magnesium:88.58mg
22.14%
Potassium:706.44mg
20.18%
Vitamin B6:0.31mg
15.27%
Folate:57.71µg
14.43%
Vitamin B3:2.75mg
13.73%
Zinc:1.83mg
12.17%
Copper:0.23mg
11.35%
Vitamin B1:0.14mg
9.58%
Vitamin E:1.4mg
9.33%
Iron:1.59mg
8.86%
Vitamin B5:0.88mg
8.76%
Vitamin B2:0.14mg
8.22%
Calcium:78.05mg
7.81%
Source:My Recipes