Poached Scallops with Leeks and Carrots

Gluten Free
Dairy Free
Health score
30%
Poached Scallops with Leeks and Carrots
20 min.
4
296kcal

Suggestions

Ingredients

  •  carrots cut into 4-inch sticks
  • 0.5 cup cooking wine dry white
  • cup flat-leaf parsley fresh finely chopped
  • clove garlic finely chopped
  • servings kosher salt and pepper black
  •  leeks light white green thinly sliced lengthwise ( and parts)
  • tablespoons olive oil 
  • tablespoons pinenuts finely chopped
  • 1.5 pounds sea scallops 

Equipment

  • food processor
  • bowl
  • frying pan

Directions

  1. Heat 1 tablespoon of the oil in a large skillet over medium-high heat.
  2. Add the carrots and leeks and cook, stirring, for 2 minutes.
  3. Add the wine and 1/2 cup water and bring to a boil. Season the scallops with 1/2 teaspoon salt and 1/4 teaspoon pepper and place on top of the vegetables. Reduce heat to medium and cook, covered, until the scallops are opaque throughout, about 8 minutes.
  4. Transfer the scallops to a plate. In a small bowl, combine the parsley, garlic, pine nuts, and the remaining tablespoon of oil. Stir into the vegetables and broth and serve with the scallops. Shortcut: Instead of chopping the parsley, garlic, and pine nuts by hand, you can pulse them in a food processor with 1 tablespoon of the olive oil.

Nutrition Facts

Calories296kcal
Protein33.08%
Fat37.8%
Carbs29.12%

Properties

Glycemic Index
38.96
Glycemic Load
4.03
Inflammation Score
-10
Nutrition Score
26.516521806302%

Flavonoids

Malvidin
0.02mg
Catechin
0.23mg
Epicatechin
0.17mg
Hesperetin
0.12mg
Naringenin
0.11mg
Apigenin
32.33mg
Luteolin
0.24mg
Kaempferol
1.56mg
Myricetin
2.36mg
Quercetin
0.24mg

Nutrients percent of daily need

Calories:296.17kcal
14.81%
Fat:11.66g
17.93%
Saturated Fat:1.49g
9.29%
Carbohydrates:20.2g
6.73%
Net Carbohydrates:17g
6.18%
Sugar:5.23g
5.81%
Cholesterol:40.82mg
13.61%
Sodium:921.83mg
40.08%
Alcohol:3.09g
100%
Alcohol %:1.17%
100%
Protein:22.95g
45.9%
Vitamin K:282.01µg
268.58%
Vitamin A:12202.7IU
244.05%
Phosphorus:649.05mg
64.9%
Manganese:0.84mg
42.12%
Vitamin B12:2.4µg
39.97%
Vitamin C:29.16mg
35.35%
Selenium:22.47µg
32.09%
Folate:92.11µg
23.03%
Potassium:761.37mg
21.75%
Magnesium:80.44mg
20.11%
Vitamin B6:0.35mg
17.73%
Iron:3.11mg
17.25%
Vitamin E:2.4mg
16%
Zinc:2.28mg
15.17%
Fiber:3.2g
12.82%
Vitamin B3:2.43mg
12.14%
Copper:0.21mg
10.6%
Calcium:82.34mg
8.23%
Vitamin B1:0.11mg
7.53%
Vitamin B5:0.69mg
6.88%
Vitamin B2:0.11mg
6.21%
Source:My Recipes