Scallop and Tomato Sauté

Gluten Free
Health score
25%
Scallop and Tomato Sauté
45 min.
4
235kcal

Suggestions


Experience the delightful fusion of flavors in our Scallop and Tomato Sauté, a dish that beautifully showcases the sweetness of fresh scallops paired with vibrant, juicy tomatoes. This gluten-free recipe is not only healthy but also incredibly satisfying, making it a perfect choice for a lunch gathering or a cozy dinner at home. In just 45 minutes, you can elevate your culinary skills and impress your family or guests with a gourmet meal.

The scallops, seared to perfection, are tender and succulent, complemented by a savory sauce that highlights the tangy undertones of balsamic vinegar, the brightness of fresh lemon juice, and aromatic garlic. With the addition of dry white wine and a hint of crushed red pepper, this sauté is a celebration of flavors that dance together on your palate. Each bite is further enriched by the nutty finish of freshly shaved Parmesan cheese, tying the dish together in a delightful harmony.

Ideal for both special occasions and weeknight dinners, this Scallop and Tomato Sauté is a dish that brings the taste of the sea to your dining table. Not only is it delicious, but it also fits into various dietary needs while providing a satisfying caloric breakdown. Dive into this exquisite seafood dish and enjoy a restaurant-quality meal in the comfort of your own home!

Ingredients

  • tablespoon balsamic vinegar 
  • 0.3 teaspoon pepper black freshly ground
  • teaspoons bottled garlic minced
  • 28 ounce canned tomatoes whole undrained canned
  • teaspoon capers 
  • 0.5 teaspoon pepper red crushed
  • 0.3 cup cooking wine dry white
  • 0.3 cup parsley fresh chopped
  • teaspoons juice of lemon fresh
  • teaspoons olive oil 
  • tablespoons preshredded parmesan cheese fresh
  • 0.3 teaspoon salt 
  • 1.5 pounds sea scallops 

Equipment

  • frying pan

Directions

  1. Heat oil in a large nonstick skillet over medium-high heat.
  2. Add scallops to pan, and cook 2 minutes on each side.
  3. Remove scallops from pan; keep warm.
  4. Add garlic to pan; cook 1 minute or until lightly browned.
  5. Drain and discard 1/2 cup liquid from tomatoes.
  6. Add tomatoes and remaining liquid to pan, crushing tomatoes slightly with a spoon; cook 2 minutes.
  7. Add wine and next 7 ingredients (through black pepper); bring to a boil. Reduce heat, and simmer 4 minutes.
  8. Add scallops to pan; cook 1 minute or until thoroughly heated.
  9. Sprinkle with cheese.

Nutrition Facts

Calories235kcal
Protein43.92%
Fat16.31%
Carbs39.77%

Properties

Glycemic Index
56
Glycemic Load
4.8
Inflammation Score
-8
Nutrition Score
23.939130496072%

Flavonoids

Malvidin
0.01mg
Catechin
0.15mg
Epicatechin
0.11mg
Eriodictyol
0.12mg
Hesperetin
0.44mg
Naringenin
0.11mg
Apigenin
10.77mg
Luteolin
0.06mg
Kaempferol
0.74mg
Myricetin
0.78mg
Quercetin
0.94mg

Nutrients percent of daily need

Calories:235.48kcal
11.77%
Fat:4.14g
6.36%
Saturated Fat:1g
6.26%
Carbohydrates:22.7g
7.57%
Net Carbohydrates:18.57g
6.75%
Sugar:9.69g
10.77%
Cholesterol:42.52mg
14.17%
Sodium:1137.3mg
49.45%
Alcohol:2.06g
100%
Alcohol %:0.64%
100%
Protein:25.07g
50.14%
Vitamin K:94.48µg
89.98%
Phosphorus:661.26mg
66.13%
Vitamin B12:2.43µg
40.47%
Selenium:23.97µg
34.25%
Vitamin C:26.68mg
32.34%
Potassium:998.21mg
28.52%
Manganese:0.49mg
24.61%
Vitamin B6:0.48mg
23.82%
Copper:0.43mg
21.32%
Magnesium:84.72mg
21.18%
Iron:3.76mg
20.89%
Vitamin E:2.92mg
19.46%
Vitamin A:948.36IU
18.97%
Vitamin B3:3.77mg
18.84%
Fiber:4.13g
16.52%
Folate:61.77µg
15.44%
Zinc:2.28mg
15.18%
Calcium:123.42mg
12.34%
Vitamin B1:0.17mg
11.56%
Vitamin B5:0.98mg
9.8%
Vitamin B2:0.15mg
8.9%
Source:My Recipes