Pan Seared Scallops with Saffron-Tomato Sauce

Gluten Free
Dairy Free
Health score
12%
Pan Seared Scallops with Saffron-Tomato Sauce
20 min.
4
303kcal

Suggestions


If you're in search of a delightful seafood dish that balances elegance with simplicity, look no further than Pan Seared Scallops with Saffron-Tomato Sauce. This exquisite recipe is perfect for any occasion, whether it be a cozy dinner for two or an extravagant gathering with friends. Within just 20 minutes, you can serve up a feast that bursts with flavor and is free from gluten and dairy, making it accessible for various dietary preferences.

The star of the dish, fresh sea scallops, are seared to perfection, achieving a beautifully golden crust while retaining their tender and juicy interior. Paired with a vibrant saffron-tomato sauce that adds a hint of Mediterranean flair, each bite is a harmonious blend of taste and texture. The aromatic notes of garlic and saffron elevate the dish, creating an irresistible aroma that will have your guests eagerly anticipating their first taste.

For an added touch of freshness, this recipe features optional arugula for garnish, lending a peppery contrast to the sweetness of the scallops and sauce. Not only is this meal visually stunning on the plate, but it's also a balanced option packed with protein, healthy fats, and just the right amount of carbs. Experience the joy of cooking and indulge in a dish that’s as nutritious as it is delicious!

Ingredients

  • servings arugula for garnish, optional
  • teaspoon pepper black plus more to taste
  • clove garlic cloves peeled roughly chopped
  • tablespoon olive oil 
  • pinch saffron threads 
  • 1.5 teaspoon salt plus more to taste
  • pound sea scallops fresh
  • medium tomatoes whole

Equipment

  • sauce pan
  • blender

Directions

  1. Place the tomatoes, peppers, garlic, olive oil and chicken stock into a blender. Puree until all ingredients are combined.
  2. Add saffron, salt and pepper to tomato mixture. Blend to combine.
  3. Pour tomato mixture into saucepan and heat to simmer.
  4. Remove from heat and set aside. Cover bottom of saucepan with 2 tbsp. olive oil.
  5. Place two tablespoons of sauce in the center of a plate, set 3-5 scallops on top.
  6. Garnish with a small amount of arugula

Nutrition Facts

Calories303kcal
Protein38%
Fat46.05%
Carbs15.95%

Properties

Glycemic Index
50.5
Glycemic Load
1.22
Inflammation Score
-7
Nutrition Score
17.346086989278%

Flavonoids

Naringenin
0.63mg
Apigenin
0.01mg
Luteolin
0.02mg
Isorhamnetin
0.43mg
Kaempferol
3.6mg
Myricetin
0.14mg
Quercetin
1.35mg

Nutrients percent of daily need

Calories:302.88kcal
15.14%
Fat:15.39g
23.67%
Saturated Fat:2.27g
14.16%
Carbohydrates:11.99g
4%
Net Carbohydrates:10.56g
3.84%
Sugar:2.65g
2.94%
Cholesterol:54.43mg
18.14%
Sodium:1769.06mg
76.92%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:28.57g
57.14%
Phosphorus:787.96mg
78.8%
Vitamin B12:3.2µg
53.3%
Selenium:29.3µg
41.86%
Vitamin K:27.46µg
26.15%
Potassium:733.66mg
20.96%
Vitamin A:1015.48IU
20.31%
Vitamin C:14.62mg
17.72%
Vitamin E:2.56mg
17.09%
Magnesium:66.03mg
16.51%
Zinc:2.29mg
15.29%
Folate:59.97µg
14.99%
Manganese:0.27mg
13.52%
Vitamin B6:0.27mg
13.34%
Vitamin B3:2.19mg
10.95%
Iron:1.42mg
7.88%
Copper:0.13mg
6.3%
Vitamin B5:0.63mg
6.29%
Fiber:1.43g
5.7%
Calcium:44.46mg
4.45%
Vitamin B1:0.06mg
3.86%
Vitamin B2:0.06mg
3.69%