Pan-Seared Scallops with Cilantro

Gluten Free
Low Fod Map
Health score
3%
Pan-Seared Scallops with Cilantro
45 min.
4
100kcal

Suggestions

Ingredients

  • 0.3 teaspoon pepper black
  • teaspoon chili powder 
  • tablespoons cilantro leaves fresh minced
  • 0.5  jalapeno minced seeded
  • tablespoon butter light divided
  • tablespoons juice of lime fresh
  • 0.5 teaspoon salt 
  • pound sea scallops 
  • 0.3 cup water 

Equipment

  • frying pan

Directions

  1. Sprinkle both sides of scallops with chili powder, salt, and black pepper.
  2. Melt 1 1/2 teaspoons butter in a large nonstick skillet coated with cooking spray over medium-high heat.
  3. Add half of scallops; cook 3 minutes on each side or until done.
  4. Remove scallops from pan; keep warm. Repeat procedure with remaining butter and scallops.
  5. Add water, jalapeo pepper, and lime juice to pan; cook 1 minute, scraping bottom and sides of pan to loosen browned bits. Spoon sauce over scallops; sprinkle with cilantro.
  6. carbo rating: 5

Nutrition Facts

Calories100kcal
Protein57.07%
Fat23.72%
Carbs19.21%

Properties

Glycemic Index
24
Glycemic Load
0.04
Inflammation Score
-3
Nutrition Score
6.5926086040943%

Flavonoids

Eriodictyol
0.16mg
Hesperetin
0.67mg
Naringenin
0.03mg
Luteolin
0.02mg
Quercetin
0.23mg

Nutrients percent of daily need

Calories:99.86kcal
4.99%
Fat:2.57g
3.96%
Saturated Fat:1.36g
8.52%
Carbohydrates:4.69g
1.56%
Net Carbohydrates:4.4g
1.6%
Sugar:0.24g
0.26%
Cholesterol:30.93mg
10.31%
Sodium:745.72mg
32.42%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:13.92g
27.85%
Phosphorus:383.24mg
38.32%
Vitamin B12:1.6µg
26.72%
Selenium:14.68µg
20.96%
Potassium:260.58mg
7.45%
Zinc:1.08mg
7.17%
Magnesium:27.15mg
6.79%
Vitamin C:4.38mg
5.31%
Vitamin B6:0.1mg
5.22%
Vitamin A:247.88IU
4.96%
Folate:19.69µg
4.92%
Vitamin B3:0.89mg
4.46%
Iron:0.58mg
3.25%
Vitamin B5:0.27mg
2.66%
Manganese:0.05mg
2.42%
Vitamin E:0.33mg
2.21%
Copper:0.04mg
1.93%
Vitamin K:1.89µg
1.8%
Vitamin B2:0.03mg
1.59%
Calcium:12.71mg
1.27%
Fiber:0.29g
1.16%
Source:My Recipes