Scallops à La Provençal

Gluten Free
Dairy Free
Health score
22%
Scallops à La Provençal
45 min.
4
235kcal

Suggestions


Indulge in the vibrant flavors of the Mediterranean with our Scallops à La Provençal, a dish that's not only gluten and dairy-free but also a feast for the senses. Perfect for a cozy lunch or an elegant dinner, this recipe showcases the sweet, buttery taste of sea scallops complemented by the freshness of cherry tomatoes and the delightful crunch of corn.

Imagine the aroma of garlic and thyme wafting through your kitchen as you prepare this dish. The scallops, lightly seasoned and beautifully baked atop a savory bed of roasted tomatoes, present a gorgeous plate that's both visually stunning and satisfying. The addition of peppery arugula tossed with balsamic vinegar adds a crisp bite that perfectly balances the sweetness of the other ingredients.

With a preparation time of just 45 minutes, it’s an ideal meal for busy weeknights or special occasions. Each serving boasts a delightful mix of protein and wholesome veggies, making this not only a delicious option but also a nutritious one at just 235 calories per serving. So gather your friends and family, and prepare to impress them with this exquisite dish that embodies the sunny flavors 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 
  • tablespoons herbs: rosemary fresh divided chopped

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

Calories235kcal
Protein29.98%
Fat24.96%
Carbs45.06%

Properties

Glycemic Index
55.25
Glycemic Load
0.92
Inflammation Score
-10
Nutrition Score
22.142608621846%

Flavonoids

Apigenin
6.53mg
Luteolin
1.19mg
Isorhamnetin
0.43mg
Kaempferol
3.57mg
Myricetin
0.54mg
Quercetin
2.19mg

Nutrients percent of daily need

Calories:234.7kcal
11.74%
Fat:6.9g
10.62%
Saturated Fat:1.13g
7.07%
Carbohydrates:28.04g
9.35%
Net Carbohydrates:24.51g
8.91%
Sugar:9.83g
10.92%
Cholesterol:27.22mg
9.07%
Sodium:772.75mg
33.6%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:18.66g
37.32%
Vitamin C:58.45mg
70.85%
Vitamin K:69.04µg
65.75%
Phosphorus:513.53mg
51.35%
Vitamin A:1660.35IU
33.21%
Vitamin B12:1.6µg
26.65%
Manganese:0.53mg
26.62%
Potassium:929.27mg
26.55%
Selenium:16.64µg
23.77%
Folate:88.38µg
22.1%
Magnesium:80.72mg
20.18%
Vitamin B6:0.38mg
18.94%
Iron:3mg
16.67%
Vitamin B3:3.22mg
16.12%
Fiber:3.53g
14.12%
Vitamin B1:0.21mg
13.72%
Vitamin E:1.89mg
12.57%
Copper:0.25mg
12.5%
Zinc:1.81mg
12.09%
Vitamin B5:1.1mg
11.03%
Vitamin B2:0.13mg
7.48%
Calcium:70.07mg
7.01%
Source:Epicurious