Pan-Seared Scallops with Spinach-Mushroom Saute

Gluten Free
Dairy Free
Health score
48%
Pan-Seared Scallops with Spinach-Mushroom Saute
45 min.
4
235kcal

Suggestions


Indulge in a delightful culinary experience with our Pan-Seared Scallops with Spinach-Mushroom Sauté, a dish that promises to elevate your mealtime with its exquisite flavors and sophisticated presentation. Perfectly seared sea scallops, golden and tender, take center stage while being complemented by a vibrant sauté of fresh baby spinach and earthy shiitake mushrooms. This recipe is not only gluten-free and dairy-free, making it suitable for a variety of dietary preferences, but it also combines wholesome ingredients that come together in just 45 minutes.

Imagine the aroma of garlic sautéing in olive oil mixed with the rich, umami flavor of shiitake mushrooms and the earthy undertones of fresh oregano and thyme. Each bite of succulent scallops paired with the sautéed greens creates a harmonious blend of textures and tastes that’s simply irresistible. Whether you’re preparing a light lunch, an elegant main course for dinner, or impressing guests at your next gathering, this dish is a guaranteed showstopper.

With only 235 calories per serving, you can indulge without guilt, making it an ideal choice for health-conscious food lovers. Join us in creating this stunning dish that not only looks gourmet but also feels like a celebration in every bite!

Ingredients

  • 10 ounce baby spinach 
  • 0.3 cup vermouth dry
  •  garlic cloves minced
  • tablespoon olive oil 
  • teaspoons olive oil 
  • 0.5 teaspoon salt and pepper 
  • 1.5 pounds sea scallops dry rinsed
  • cups mushroom caps sliced
  • teaspoon oregano and thyme dried

Equipment

  • frying pan

Directions

  1. Heat 1 tablespoon olive oil in a large skillet over medium-high heat. Season sea scallops with salt and pepper; add to pan. Sear for 1 minute per side or until golden brown.
  2. Remove scallops; set aside. Using same pan over medium heat, carefully add 2 teaspoons olive oil and minced garlic; cook for 1 minute.
  3. Add sliced shiitake mushrooms, and cook for 1-2 minutes or until mushrooms soften and release their juices.
  4. Add oregano and thyme, and cook 1 minute more or until fragrant.
  5. Add spinach and vermouth, and cook for 30 seconds or until spinach just begins to wilt; return scallops to pan, and cook 3 minutes more.
  6. Serve.

Nutrition Facts

Calories235kcal
Protein43.31%
Fat27.76%
Carbs28.93%

Properties

Glycemic Index
34.75
Glycemic Load
2.04
Inflammation Score
-10
Nutrition Score
32.358695724736%

Flavonoids

Apigenin
0.02mg
Luteolin
0.76mg
Kaempferol
4.53mg
Myricetin
0.27mg
Quercetin
2.84mg

Nutrients percent of daily need

Calories:235.45kcal
11.77%
Fat:7.18g
11.05%
Saturated Fat:1.02g
6.41%
Carbohydrates:16.83g
5.61%
Net Carbohydrates:12.35g
4.49%
Sugar:3g
3.34%
Cholesterol:40.82mg
13.61%
Sodium:1024.04mg
44.52%
Alcohol:1.42g
100%
Alcohol %:0.48%
100%
Protein:25.21g
50.41%
Vitamin K:345.66µg
329.2%
Vitamin A:6674.83IU
133.5%
Phosphorus:732.24mg
73.22%
Manganese:0.96mg
47.95%
Folate:179.67µg
44.92%
Selenium:29.14µg
41.62%
Vitamin B12:2.4µg
39.97%
Potassium:1096.87mg
31.34%
Vitamin B6:0.61mg
30.69%
Vitamin B3:6.11mg
30.55%
Magnesium:117.19mg
29.3%
Vitamin C:21.18mg
25.68%
Vitamin B2:0.41mg
24.04%
Vitamin B5:2.12mg
21.18%
Zinc:3.11mg
20.76%
Fiber:4.49g
17.94%
Iron:3.18mg
17.65%
Copper:0.3mg
14.96%
Vitamin E:2.23mg
14.88%
Calcium:87.61mg
8.76%
Vitamin B1:0.09mg
5.83%
Vitamin D:0.45µg
3.01%
Source:My Recipes