Pan-Seared Scallops

Gluten Free
Dairy Free
Health score
7%
Pan-Seared Scallops
45 min.
2
135kcal
23.32%sweetness
100%saltiness
24.33%sourness
23.32%bitterness
68.48%savoriness
54.08%fattiness
0%spiciness

Ingredients

  •  garlic diced finely
  • ounces ponzu sauce 
  • medium portabello mushrooms 
  •  salt and pepper 
  • large scallops 
  •  shallots diced finely
  • tablespoons soy sauce yellow

Equipment

  • frying pan
  • oven
  • grill

Directions

  1. Pre-heat oven to 325 degrees Fahrenheit.Marinate the portabello mushrooms in the soya, garlic, shallot, salt and pepper.
  2. Let sit for 30 minutes. Grill or broil 2 minutes per side - then bake in a 325 degrees Fahrenheit oven for 10 minutes - cool - cut into thin strips 1/8".Pat the scallops dry and season with salt and pepper. Sear the scallops in a large non-stick skillet over high for about 1 minute or until browned. Turn. Sear other side for 1 minute or until browned.
  3. Add mushrooms and ponzu sauce. Cook for 1 minute longer, or until the scallops have just warmed through.Use crispy Thai fried noodles, steamed rice or Udon noodles as a garnish.

Nutrition Facts

Calories135kcal
Protein44.57%
Fat11.71%
Carbs43.72%

Properties

Glycemic Index
60.5
Glycemic Load
2.72
Inflammation Score
-3
Nutrition Score
12.064782608696%

Flavonoids

Myricetin
0.02mg
Quercetin
0.03mg

Taste

Sweetness:
23.32%
Saltiness:
100%
Sourness:
24.33%
Bitterness:
23.32%
Savoriness:
68.48%
Fattiness:
54.08%
Spiciness:
0%

Nutrients percent of daily need

Calories:134.83kcal
6.74%
Fat:1.78g
2.73%
Saturated Fat:0.34g
2.14%
Carbohydrates:14.92g
4.97%
Net Carbohydrates:12.48g
4.54%
Sugar:4.15g
4.61%
Cholesterol:21.6mg
7.2%
Sodium:1638.9mg
71.26%
Protein:15.21g
30.42%
Phosphorus:428.15mg
42.81%
Selenium:28.7µg
41%
Vitamin B3:4.6mg
22.99%
Vitamin B12:1.32µg
22.08%
Copper:0.35mg
17.39%
Potassium:573.73mg
16.39%
Vitamin B6:0.29mg
14.28%
Manganese:0.28mg
14.04%
Vitamin B5:1.25mg
12.54%
Zinc:1.77mg
11.78%
Folate:45.45µg
11.36%
Vitamin B2:0.17mg
9.79%
Fiber:2.44g
9.77%
Magnesium:30.96mg
7.74%
Iron:1.2mg
6.67%
Vitamin B1:0.08mg
5.53%
Vitamin K:5.11µg
4.86%
Calcium:24.95mg
2.49%
Vitamin C:1.47mg
1.78%
Vitamin D:0.25µg
1.68%