Linguine with Bay Scallops, Fennel, and Tomatoes

Dairy Free
Health score
33%
Linguine with Bay Scallops, Fennel, and Tomatoes
30 min.
4
437kcal

Suggestions

Embark on a culinary journey that marries the delicate sweetness of bay scallops with the aromatic allure of fennel and the vibrant zest of cherry tomatoes. This Linguine with Bay Scallops, Fennel, and Tomatoes recipe is a testament to the beauty of simple, yet sophisticated Italian cuisine. Perfect for those seeking a dairy-free option without compromising on flavor, this dish promises to be a delightful addition to your lunch or dinner table, serving as either a sumptuous main course or a hearty side dish.

Imagine the fragrant aroma that fills your kitchen as thinly sliced fennel and onions sauté to a perfect crisp-tenderness, setting the stage for the star of the show: tender bay scallops, seared to a juicy perfection. The addition of cherry tomatoes brings a pop of color and a burst of tanginess, while a splash of Pernod elevates the dish with a subtle anise note, complementing the fennel's inherent sweetness.

This recipe not only captivates with its flavors but also ensures a nutritious meal, boasting a balanced caloric breakdown with a substantial portion of carbohydrates, a moderate amount of protein, and a touch of healthy fats. The inclusion of fresh parsley and fennel fronds adds a final layer of freshness, making every bite an exciting exploration of taste and texture.

Ready in just30 minutes, this dish is a boon for busy individuals and families looking for a quick yet impressive meal. Whether you're hosting a casual lunch or preparing a special dinner, this Linguine with Bay Scallops, Fennel, and Tomatoes is sure to impress your guests and satisfy your craving for a gourmet experience right at home. Gather your ingredients, and let's dive into the delightful world of Italian-inspired seafood pasta!

Ingredients

  • pound bay scallops 
  • ounce cherry tomatoes halved
  • medium fennel bulb halved very thinly sliced chopped
  • tablespoons parsley fresh divided chopped
  •  optional: lemon cut into 4 wedges
  • ounces pasta 
  • tablespoons olive oil extra virgin extra-virgin divided
  • medium onion halved thinly sliced
  • tablespoon pernod 

Equipment

  • bowl
  • frying pan
  • pot
  • slotted spoon

Directions

  1. Cook pasta in large pot of boiling saltedwater until just tender but still firm to bite,stirring occasionally.
  2. Drain, reserving 1/2 cuppasta cooking liquid.
  3. Meanwhile, heat 2 tablespoons oil inheavy large skillet over medium-high heat.
  4. Add sliced fennel and onion; sprinkle withsalt and pepper. Sauté until wilted butcrisp-tender, about 6 minutes. Using slottedspoon, transfer to medium bowl.
  5. Add remaining 1 tablespoon oil toskillet.
  6. Add scallops and sauté until justopaque in center, stirring occasionally,about 2 minutes. Using slotted spoon,transfer to bowl with fennel-onion mixture.
  7. Add tomatoes to skillet and sauté untilheated through, about 2 minutes. Returnfennel-onion mixture and scallops to skillet.
  8. Mix in Pernod.
  9. Add drained pasta to skillet; toss tocoat, adding reserved cooking liquid by 1/4cupfuls if dry. Stir in 3 tablespoons choppedparsley and 1 tablespoon fennel fronds.
  10. Transfer to large shallow bowl, sprinklewith remaining 1 tablespoon choppedparsley, and serve with lemon wedges.
  11. Bon Appétit

Nutrition Facts

Calories437kcal
Protein21.29%
Fat25.53%
Carbs53.18%

Properties

Glycemic Index
42.88
Glycemic Load
19.18
Inflammation Score
-8
Nutrition Score
23.484347861746%

Flavonoids

Eriodictyol
6.4mg
Hesperetin
7.53mg
Naringenin
0.15mg
Apigenin
8.63mg
Luteolin
0.58mg
Isorhamnetin
1.38mg
Kaempferol
0.25mg
Myricetin
0.74mg
Quercetin
6.33mg

Nutrients percent of daily need

Calories:437.34kcal
21.87%
Fat:12.22g
18.79%
Saturated Fat:1.84g
11.48%
Carbohydrates:57.26g
19.09%
Net Carbohydrates:51.98g
18.9%
Sugar:6.75g
7.5%
Cholesterol:27.22mg
9.07%
Sodium:487.15mg
21.18%
Alcohol:1.42g
100%
Alcohol %:0.52%
100%
Protein:22.92g
45.83%
Vitamin K:110.02µg
104.78%
Selenium:51.22µg
73.17%
Phosphorus:541.83mg
54.18%
Vitamin C:38.38mg
46.52%
Manganese:0.75mg
37.31%
Vitamin B12:1.6µg
26.65%
Potassium:793.55mg
22.67%
Fiber:5.28g
21.12%
Magnesium:75.68mg
18.92%
Folate:63.95µg
15.99%
Vitamin E:2.23mg
14.85%
Copper:0.29mg
14.4%
Vitamin B6:0.28mg
14.13%
Zinc:2.12mg
14.1%
Iron:2.41mg
13.4%
Vitamin A:633.19IU
12.66%
Vitamin B3:2.47mg
12.37%
Vitamin B5:0.78mg
7.8%
Vitamin B1:0.11mg
7.15%
Calcium:71.02mg
7.1%
Vitamin B2:0.1mg
5.65%
Source:Epicurious