Sauteed Scallops with Wild Mushrooms and Frisee

Gluten Free
Dairy Free
Very Healthy
Health score
73%
Sauteed Scallops with Wild Mushrooms and Frisee
25 min.
4
400kcal

Suggestions

Ingredients

  • tablespoons balsamic vinegar 
  • servings olive oil extra virgin for garnish
  • heads frisée dry washed and spun
  • 0.5 pound mushrooms mixed sliced
  • 12 large sea scallops 
  •  shallots thinly sliced
  • tablespoons virgin olive oil 

Equipment

  • frying pan

Directions

  1. Season scallops with pepper only and set aside.
  2. In a 10 to 12-inch non-stick pan, heat 2 tablespoons olive oil until smoking.
  3. Place scallops in and do not move them. Allow them to cook until crisp and golden brown, unmoved for 5 to 6 minutes. In a 12 to 14-inch saute pan, heat remaining oil until smoking over high heat.
  4. Add shallots and saute until softened, about 3 to 4 minutes.
  5. Add mushrooms and toss 3 to 4 minutes until softened.
  6. Add vinegar and then frisee. Toss quickly, season with salt and pepper and divide among 4 plates. Without turning the scallops, remove and arrange 3 on each salad.
  7. Drizzle with great oil and serve.

Nutrition Facts

Calories400kcal
Protein15.23%
Fat63.82%
Carbs20.95%

Properties

Glycemic Index
28
Glycemic Load
3.16
Inflammation Score
-10
Nutrition Score
33.516956484836%

Flavonoids

Apigenin
1.33mg
Luteolin
3.56mg
Kaempferol
4.15mg
Quercetin
11mg

Nutrients percent of daily need

Calories:399.96kcal
20%
Fat:29.25g
45%
Saturated Fat:4.11g
25.67%
Carbohydrates:21.6g
7.2%
Net Carbohydrates:12.61g
4.58%
Sugar:6.9g
7.66%
Cholesterol:21.6mg
7.2%
Sodium:441.42mg
19.19%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:15.71g
31.42%
Vitamin K:521.49µg
496.66%
Vitamin A:9694.02IU
193.88%
Folate:216.72µg
54.18%
Vitamin E:7.87mg
52.48%
Vitamin C:42.68mg
51.73%
Manganese:0.97mg
48.34%
Phosphorus:461.81mg
46.18%
Fiber:9g
35.99%
Potassium:1170.47mg
33.44%
Copper:0.63mg
31.37%
Vitamin B5:3.08mg
30.81%
Vitamin B6:0.5mg
24.8%
Magnesium:89.16mg
22.29%
Selenium:15.56µg
22.23%
Vitamin B12:1.27µg
21.15%
Calcium:189.88mg
18.99%
Vitamin B3:3.73mg
18.64%
Vitamin B2:0.31mg
18.3%
Zinc:2.23mg
14.85%
Iron:2.67mg
14.84%
Vitamin B1:0.13mg
8.77%
Vitamin D:0.23µg
1.51%