Scallops in Parchment

Gluten Free
Dairy Free
Health score
39%
Scallops in Parchment
15 min.
4
299kcal

Suggestions

Ingredients

  • 0.3 teaspoon pepper black
  • 15 ounce beans white rinsed canned
  •  fennel bulb cored halved thinly sliced
  • 0.5 cup flat-leaf parsley leaves fresh chopped
  • pint grape tomatoes 
  • 0.5 teaspoon kosher salt 
  • teaspoons olive oil extra-virgin
  • 1.5 pounds sea scallops dry rinsed

Equipment

  • bowl
  • baking sheet
  • baking paper
  • oven
  • knife

Directions

  1. Heat oven to 400 F.Gently toss the tomatoes, beans, fennel, parsley, oil, salt, and pepper in a large bowl.Tear off four 15-inch squares of parchment paper and arrange on 2 baking sheets. Spoon some of the bean mixture into the center of each square.
  2. Place the scallops on top of the beans. Top with 4 more squares of parchment and fold the edges over several times to seal.
  3. Bake for 15 minutes.
  4. Transfer each packet to a plate.
  5. Serve with a knife to slit the package open, and be careful of the steam that will escape.

Nutrition Facts

Calories299kcal
Protein39.98%
Fat10.59%
Carbs49.43%

Properties

Glycemic Index
44.5
Glycemic Load
7.81
Inflammation Score
-9
Nutrition Score
28.53347826004%

Flavonoids

Eriodictyol
0.63mg
Naringenin
0.8mg
Apigenin
16.16mg
Luteolin
0.08mg
Kaempferol
0.22mg
Myricetin
1.27mg
Quercetin
0.84mg

Nutrients percent of daily need

Calories:298.68kcal
14.93%
Fat:3.56g
5.47%
Saturated Fat:0.67g
4.2%
Carbohydrates:37.37g
12.46%
Net Carbohydrates:28.76g
10.46%
Sugar:5.78g
6.43%
Cholesterol:40.82mg
13.61%
Sodium:1003.38mg
43.63%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:30.23g
60.47%
Vitamin K:173.57µg
165.31%
Phosphorus:727.06mg
72.71%
Manganese:0.85mg
42.58%
Vitamin C:33.2mg
40.24%
Vitamin B12:2.4µg
39.97%
Potassium:1397.19mg
39.92%
Folate:141.28µg
35.32%
Fiber:8.62g
34.46%
Selenium:23.9µg
34.14%
Vitamin A:1701.37IU
34.03%
Magnesium:118.57mg
29.64%
Iron:5.06mg
28.12%
Zinc:3.14mg
20.93%
Copper:0.41mg
20.36%
Vitamin B6:0.33mg
16.66%
Vitamin E:2.16mg
14.42%
Calcium:139.41mg
13.94%
Vitamin B3:2.49mg
12.46%
Vitamin B1:0.17mg
11.34%
Vitamin B5:0.84mg
8.35%
Vitamin B2:0.11mg
6.68%
Source:My Recipes