Pan-Seared Scallops for Two

Gluten Free
Dairy Free
Low Fod Map
Pan-Seared Scallops for Two
50 min.
50
10kcal

Suggestions

Ingredients

  • Tbsp planters almonds toasted sliced
  • 0.3 tsp dill weed 
  • 0.5 lb green beans fresh trimmed
  • Tbsp juice of lemon 
  • 0.3 cup lite house dressing italian divided kraft
  • 0.5 lb sea scallops ( 6 large)

Equipment

  • frying pan

Directions

  1. Pour 2 Tbsp. dressing over scallops in shallow dish; turn to evenly coat both sides of each scallop. Refrigerate 30 min. to marinate.
  2. Cook beans in remaining dressing in large skillet on medium-high heat 5 min. or until crisp-tender, stirring occasionally.
  3. Add lemon juice and dill; toss to coat. Cook 1 min., stirring frequently. Top with nuts.
  4. Remove from heat; cover to keep warm.
  5. Remove scallops from marinade; discard marinade.
  6. Heat large nonstick skillet on medium heat.
  7. Add scallops; cook 4 min. on each side or until opaque and lightly browned on both sides.
  8. Serve with the beans.

Nutrition Facts

Calories10kcal
Protein28.7%
Fat43.04%
Carbs28.26%

Properties

Glycemic Index
1.42
Glycemic Load
0.09
Inflammation Score
-1
Nutrition Score
0.71217391542766%

Flavonoids

Cyanidin
0.01mg
Catechin
0.01mg
Epigallocatechin
0.01mg
Eriodictyol
0.02mg
Hesperetin
0.04mg
Naringenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
0.01mg
Kaempferol
0.02mg
Myricetin
0.01mg
Quercetin
0.13mg

Nutrients percent of daily need

Calories:9.74kcal
0.49%
Fat:0.48g
0.74%
Saturated Fat:0.06g
0.36%
Carbohydrates:0.71g
0.24%
Net Carbohydrates:0.54g
0.2%
Sugar:0.3g
0.33%
Cholesterol:1.09mg
0.36%
Sodium:29.73mg
1.29%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:0.72g
1.44%
Vitamin K:2.61µg
2.48%
Phosphorus:19mg
1.9%
Vitamin B12:0.06µg
1.07%
Manganese:0.02mg
1.01%