Portuguese-Style Scallops

Gluten Free
Dairy Free
Health score
11%
Portuguese-Style Scallops
5 min.
4
292kcal

Suggestions

Ingredients

  • 0.3 teaspoon pepper black
  • cups rice long-grain hot cooked
  • 0.3 cup parsley fresh divided chopped
  •  garlic cloves minced
  • tablespoons juice of lemon fresh
  • tablespoon olive oil divided
  • 0.3 cup tawny port sweet
  • 0.5 teaspoon salt 
  • 1.5 pounds sea scallops 

Equipment

  • frying pan

Directions

  1. Sprinkle scallops with salt and pepper.
  2. Heat 1 1/2 teaspoons oil in a 10-inch cast-iron or heavy skillet over high heat until very hot (about 3 minutes).
  3. Add half of scallops; cook 2 minutes on each side or until browned.
  4. Remove scallops from pan; keep warm. Repeat procedure with 1 1/2 teaspoons oil and remaining scallops.
  5. Remove scallops from pan.
  6. Stir in port and lemon juice, scraping pan to loosen browned bits.
  7. Add scallops, 3 tablespoons parsley, and garlic; saute 30 seconds over high heat.
  8. Serve scallops over rice.
  9. Sprinkle with 1 tablespoon parsley.

Nutrition Facts

Calories292kcal
Protein34.98%
Fat15.78%
Carbs49.24%

Properties

Glycemic Index
50.75
Glycemic Load
24.31
Inflammation Score
-6
Nutrition Score
15.218260848004%

Flavonoids

Petunidin
1.33mg
Delphinidin
0.78mg
Malvidin
18.97mg
Peonidin
0.79mg
Catechin
1.97mg
Epicatechin
1.51mg
Eriodictyol
0.37mg
Hesperetin
1.09mg
Naringenin
0.1mg
Apigenin
8.08mg
Luteolin
0.05mg
Kaempferol
0.07mg
Myricetin
0.62mg
Quercetin
0.49mg

Nutrients percent of daily need

Calories:291.91kcal
14.6%
Fat:4.63g
7.12%
Saturated Fat:0.77g
4.84%
Carbohydrates:32.48g
10.83%
Net Carbohydrates:31.91g
11.6%
Sugar:1.85g
2.06%
Cholesterol:40.82mg
13.61%
Sodium:962.96mg
41.87%
Alcohol:3.06g
100%
Alcohol %:1.34%
100%
Protein:23.07g
46.14%
Phosphorus:612.6mg
61.26%
Vitamin K:63.88µg
60.83%
Selenium:28.35µg
40.5%
Vitamin B12:2.4µg
39.97%
Manganese:0.51mg
25.59%
Zinc:2.04mg
13.59%
Magnesium:52.19mg
13.05%
Potassium:440.04mg
12.57%
Vitamin B6:0.25mg
12.57%
Vitamin C:9.06mg
10.98%
Folate:36.92µg
9.23%
Vitamin B3:1.64mg
8.19%
Vitamin B5:0.73mg
7.29%
Iron:1.19mg
6.6%
Vitamin A:322.47IU
6.45%
Copper:0.12mg
6.13%
Vitamin E:0.58mg
3.86%
Calcium:32.89mg
3.29%
Vitamin B1:0.04mg
2.93%
Vitamin B2:0.05mg
2.85%
Fiber:0.57g
2.29%
Source:My Recipes