Sautéed Scallops and Mushrooms with Pine Nuts

Dairy Free
Health score
33%
Sautéed Scallops and Mushrooms with Pine Nuts
45 min.
2
541kcal

Suggestions


Craving a restaurant-worthy meal without the dairy drama? Look no further! This Sautéed Scallops and Mushrooms with Pine Nuts recipe is your ticket to a delicious, dairy-free dinner that's ready in under 45 minutes. Imagine tender sea scallops, perfectly seared and nestled amongst earthy mushrooms and crunchy, toasted pine nuts. The whole symphony is then drizzled in a light and zesty white wine sauce that's bursting with fresh lemon juice and fragrant garlic.

What I love most about this recipe is its versatility. It's elegant enough for a special occasion yet simple enough for a weeknight dinner solution. The star of the show, the scallops, are cooked to perfection so they are tender and juicy. This prevents them from becoming rubbery which is a common mistake. The pine nuts add a delightful textural contrast and nutty flavor that elevates the whole dish. Plus, it's served over a bed of light angel hair pasta, soaking up all that delicious sauce.

This recipe is also a dream for those watching their macronutrient intake, offering a balanced caloric distribution of protein, fat, and carbohydrates. Don't let the fancy name fool you - it's surprisingly easy to prepare, even for novice cooks. Get ready to impress your family or a special someone with this flavorful and satisfying dish!

Ingredients

  • cups angel hair hot cooked uncooked ( 4 ounces pasta)
  • 0.3 cup cooking wine dry white
  •  garlic clove minced
  • tablespoons juice of lemon fresh
  • tablespoon butter 
  • cups mushrooms sliced
  • 0.1 teaspoon pepper 
  • tablespoons pinenuts toasted
  • 0.1 teaspoon salt 
  • 0.5 pound sea scallops halved
  • tablespoons shallots minced

Equipment

  • frying pan

Directions

  1. Sprinkle scallops with salt and pepper. Melt margarine in a large nonstick skillet coated with cooking spray over medium-high heat; add scallops, mushrooms, and pine nuts. Stir-fry 2 minutes or until scallops are done.
  2. Remove scallop mixture from skillet. Set aside; keep warm.
  3. Add shallots and garlic to skillet; stir-fry 30 seconds. Stir in wine and juice. Bring to a boil; cook 2 minutes. Return scallop mixture to skillet; cook 30 seconds or until thoroughly heated.
  4. Serve over pasta.

Nutrition Facts

Calories541kcal
Protein21.85%
Fat25.28%
Carbs52.87%

Properties

Glycemic Index
90.5
Glycemic Load
23.93
Inflammation Score
-7
Nutrition Score
25.474347974943%

Flavonoids

Malvidin
0.02mg
Catechin
0.31mg
Epicatechin
0.22mg
Eriodictyol
0.73mg
Hesperetin
2.33mg
Naringenin
0.36mg
Kaempferol
0.01mg
Myricetin
0.03mg
Quercetin
0.1mg

Nutrients percent of daily need

Calories:541.09kcal
27.05%
Fat:14.55g
22.38%
Saturated Fat:2.07g
12.94%
Carbohydrates:68.44g
22.81%
Net Carbohydrates:64.28g
23.38%
Sugar:5.83g
6.47%
Cholesterol:27.22mg
9.07%
Sodium:669mg
29.09%
Alcohol:4.12g
100%
Alcohol %:1.42%
100%
Protein:28.29g
56.59%
Selenium:71.31µg
101.87%
Manganese:1.75mg
87.58%
Phosphorus:679.06mg
67.91%
Copper:0.7mg
34.96%
Vitamin B3:6.07mg
30.34%
Vitamin B2:0.49mg
28.55%
Vitamin B12:1.64µg
27.41%
Magnesium:106.24mg
26.56%
Potassium:852.59mg
24.36%
Zinc:3.35mg
22.32%
Vitamin B5:2.12mg
21.19%
Vitamin B6:0.38mg
18.98%
Fiber:4.16g
16.63%
Iron:2.72mg
15.1%
Folate:58.3µg
14.57%
Vitamin B1:0.2mg
13.67%
Vitamin C:9.18mg
11.13%
Vitamin E:1.27mg
8.47%
Vitamin K:5.94µg
5.65%
Vitamin A:258.81IU
5.18%
Calcium:40.69mg
4.07%
Vitamin D:0.19µg
1.28%
Source:My Recipes