Scallops à La Provençal

Gluten Free
Dairy Free
Health score
17%
Scallops à La Provençal
45 min.
4
234kcal

Suggestions


Indulge in the vibrant flavors of the Mediterranean with our Scallops à La Provençal, a delightful dish that brings the essence of sunny Provence right to your table. This gluten-free and dairy-free recipe is perfect for those seeking a light yet satisfying meal, whether for lunch or dinner. With a preparation time of just 45 minutes, you can easily impress your family or guests with this elegant main course.

At the heart of this dish are succulent sea scallops, perfectly baked to tender perfection, and paired with a medley of roasted cherry tomatoes and fresh corn. The tomatoes, infused with garlic and thyme, create a rich, aromatic base that complements the delicate sweetness of the scallops. A splash of balsamic vinegar adds a tangy finish, elevating the dish to new heights.

Served atop a bed of peppery arugula, this meal not only tantalizes the taste buds but also offers a beautiful presentation. With a caloric breakdown that balances protein, healthy fats, and carbohydrates, Scallops à La Provençal is a nutritious choice that doesn’t compromise on flavor. Whether you’re a seasoned cook or a kitchen novice, this recipe is sure to become a favorite in your culinary repertoire. Dive into this delicious experience and savor the taste of Provence!

Ingredients

  • cups arugula 
  • teaspoons balsamic vinegar 
  • 0.5 teaspoon pepper black divided freshly ground
  • cups cherry tomatoes 
  • cups ears corn fresh
  • teaspoons thyme sprigs fresh divided chopped
  • 2.5 tablespoons garlic divided chopped
  • teaspoons olive oil divided
  • 0.5 teaspoon salt divided
  • pound scallops 

Equipment

  • bowl
  • frying pan
  • oven

Directions

  1. Heat oven to 375°F. In a bowl, combine tomatoes with 2 tablespoons garlic, 3 teaspoons thyme, 3 teaspoons oil, 1/4 teaspoons salt and 1/4 teaspoon black pepper. Coat a rimmed sheet pan with cooking spray; spread tomato mixture on pan in a single layer.
  2. Bake, stirring once or twice, until tomatoes are soft and slightly charred, 20 to 25 minutes. Stir corn into tomato mixture. In same bowl, toss scallops with remaining 2 teaspoons thyme, 2 teaspoons oil, 1/2 tablespoon garlic, 1/4 teaspoon salt and 1/4 teaspoon black pepper.
  3. Place scallops on top of tomato mixture; bake until scallops are just cooked through, 12 to 15 minutes.
  4. Transfer scallops to a plate; cutin half. Stir vinegar and 2 tablespoons herbs into tomato mixture. Divide arugula, tomato mixture and scallops among 4 bowls; sprinkle with remaining 1 tablespoon herbs.

Nutrition Facts

Calories234kcal
Protein30%
Fat25.01%
Carbs44.99%

Properties

Glycemic Index
47.25
Glycemic Load
0.89
Inflammation Score
-10
Nutrition Score
19.430434724559%

Flavonoids

Apigenin
0.07mg
Luteolin
1.16mg
Isorhamnetin
0.43mg
Kaempferol
3.52mg
Myricetin
0.1mg
Quercetin
2.18mg

Nutrients percent of daily need

Calories:233.62kcal
11.68%
Fat:6.88g
10.59%
Saturated Fat:1.13g
7.04%
Carbohydrates:27.85g
9.28%
Net Carbohydrates:24.42g
8.88%
Sugar:9.81g
10.9%
Cholesterol:27.22mg
9.07%
Sodium:771.07mg
33.52%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:18.57g
37.14%
Vitamin C:54.46mg
66.01%
Phosphorus:511.79mg
51.18%
Vitamin A:1407.63IU
28.15%
Vitamin B12:1.6µg
26.65%
Manganese:0.53mg
26.38%
Potassium:912.65mg
26.08%
Selenium:16.63µg
23.76%
Folate:83.82µg
20.96%
Magnesium:79.22mg
19.81%
Vitamin K:19.84µg
18.89%
Vitamin B6:0.38mg
18.8%
Vitamin B3:3.19mg
15.93%
Iron:2.81mg
15.64%
Fiber:3.43g
13.73%
Vitamin B1:0.2mg
13.55%
Vitamin E:1.86mg
12.42%
Copper:0.25mg
12.28%
Zinc:1.78mg
11.88%
Vitamin B5:1.09mg
10.91%
Vitamin B2:0.12mg
7.3%
Calcium:65.93mg
6.59%
Source:Epicurious