Pan-Seared Scallops with Tomatoes and Pesto

Gluten Free
Dairy Free
Health score
8%
Pan-Seared Scallops with Tomatoes and Pesto
45 min.
4
202kcal

Suggestions

Ingredients

  • tablespoons balsamic vinegar 
  • 0.3 teaspoon pepper black
  • 0.5 teaspoon bottled garlic minced
  • tablespoon basil fresh chopped
  • cups grape tomatoes 
  • tablespoons juice of lemon fresh
  • 0.3 teaspoon lemon zest grated
  • teaspoons olive oil 
  • tablespoons basil pesto 
  • 0.3 teaspoon salt 
  • 1.5 pounds scallops 

Equipment

  • frying pan
  • paper towels

Directions

  1. Heat a large cast-iron skillet over high heat. Pat scallops dry with paper towels; sprinkle with salt and pepper. Lightly coat pan with cooking spray.
  2. Add scallops to pan; cook 2 minutes on each side or until golden brown.
  3. Remove scallops from pan; keep warm. Reduce heat to medium.
  4. Add rind and next 4 ingredients (through garlic) to pan; bring to a simmer.
  5. Add tomatoes; cook 45 seconds, tossing to coat.
  6. Spoon about 2 teaspoons pesto on each of 4 plates. Arrange one-quarter of scallops and about 1/2 cup tomato mixture on each plate.
  7. Sprinkle with basil.

Nutrition Facts

Calories202kcal
Protein44.23%
Fat32.68%
Carbs23.09%

Properties

Glycemic Index
55
Glycemic Load
1.52
Inflammation Score
-7
Nutrition Score
12.249130404514%

Flavonoids

Eriodictyol
0.37mg
Hesperetin
1.09mg
Naringenin
0.61mg
Kaempferol
0.07mg
Myricetin
0.11mg
Quercetin
0.47mg

Nutrients percent of daily need

Calories:202.1kcal
10.11%
Fat:7.17g
11.04%
Saturated Fat:1.24g
7.75%
Carbohydrates:11.41g
3.8%
Net Carbohydrates:10.24g
3.73%
Sugar:3.72g
4.13%
Cholesterol:41.72mg
13.91%
Sodium:923.15mg
40.14%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:21.85g
43.69%
Phosphorus:589.57mg
58.96%
Vitamin B12:2.4µg
39.97%
Selenium:21.88µg
31.25%
Vitamin A:880.12IU
17.6%
Vitamin C:13.56mg
16.43%
Potassium:547.84mg
15.65%
Magnesium:47.74mg
11.93%
Zinc:1.7mg
11.32%
Folate:40.29µg
10.07%
Vitamin B6:0.2mg
9.82%
Vitamin K:9.38µg
8.93%
Vitamin B3:1.66mg
8.28%
Manganese:0.16mg
7.89%
Iron:1.03mg
5.71%
Vitamin E:0.71mg
4.72%
Fiber:1.16g
4.65%
Copper:0.09mg
4.6%
Vitamin B5:0.45mg
4.49%
Calcium:41.23mg
4.12%
Vitamin B1:0.04mg
2.86%
Vitamin B2:0.04mg
2.48%
Source:My Recipes