Pan-Seared Scallops with Walnuts and Spiced Carrots

Gluten Free
Dairy Free
Health score
17%
Pan-Seared Scallops with Walnuts and Spiced Carrots
45 min.
4
255kcal

Suggestions

Ingredients

  • servings spiced carrots 
  • tablespoon chives minced
  • tablespoon dijon mustard 
  •  garlic clove minced
  • tablespoon honey 
  • tablespoon olive oil 
  • 0.5 cup orange juice fresh
  • teaspoon orange rind grated
  • 1.5 pounds sea scallops 
  • tablespoon shallots minced
  • tablespoon sugar 
  • tablespoons walnuts toasted coarsely chopped

Equipment

  • bowl
  • frying pan
  • wax paper

Directions

  1. Combine first 7 ingredients in a small bowl.
  2. Combine half of orange juice mixture and scallops in a large bowl, stirring to coat; set aside. Set aside remaining orange juice mixture.
  3. Place sugar in a large nonstick skillet over medium heat, and cook until sugar dissolves (do not stir).
  4. Add walnuts, stirring until coated, and remove from heat.
  5. Spread walnuts in a single layer on wax paper, and let stand at room temperature until dry.
  6. Drain scallops, and discard marinade. Press minced chives onto one side of marinated scallops.
  7. Wash skillet and dry.
  8. Place skillet coated with cooking spray over medium-high heat until hot.
  9. Place scallops, chive sides down, in skillet; cook 2 minutes on each side.
  10. Remove scallops from pan, and set aside.
  11. Add remaining orange juice mixture to pan. Bring to a boil, and cook 2 minutes. Return scallops to pan. Divide scallops and sauce evenly among 4 plates.
  12. Sprinkle each serving with walnuts.
  13. Serve with Spiced Carrots.

Nutrition Facts

Calories255kcal
Protein34.95%
Fat27.94%
Carbs37.11%

Properties

Glycemic Index
94.55
Glycemic Load
8.29
Inflammation Score
-10
Nutrition Score
18.701304311338%

Flavonoids

Cyanidin
0.14mg
Eriodictyol
0.05mg
Hesperetin
3.7mg
Naringenin
0.66mg
Luteolin
0.08mg
Isorhamnetin
0.05mg
Kaempferol
0.23mg
Myricetin
0.05mg
Quercetin
0.26mg

Nutrients percent of daily need

Calories:254.62kcal
12.73%
Fat:7.96g
12.24%
Saturated Fat:1.05g
6.54%
Carbohydrates:23.79g
7.93%
Net Carbohydrates:21.26g
7.73%
Sugar:13.34g
14.83%
Cholesterol:40.82mg
13.61%
Sodium:753.38mg
32.76%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:22.4g
44.81%
Vitamin A:10797.52IU
215.95%
Phosphorus:620.54mg
62.05%
Vitamin B12:2.4µg
39.97%
Selenium:23.6µg
33.71%
Vitamin C:20.93mg
25.37%
Potassium:660.64mg
18.88%
Manganese:0.34mg
16.9%
Magnesium:59.45mg
14.86%
Folate:55.75µg
13.94%
Vitamin B6:0.28mg
13.77%
Zinc:1.93mg
12.88%
Vitamin K:12.41µg
11.82%
Vitamin B3:2.05mg
10.26%
Fiber:2.53g
10.11%
Copper:0.17mg
8.6%
Vitamin B1:0.11mg
7.36%
Iron:1.21mg
6.71%
Vitamin E:0.99mg
6.61%
Vitamin B5:0.66mg
6.59%
Vitamin B2:0.09mg
5.12%
Calcium:46.16mg
4.62%
Source:My Recipes