Scallops in Parchment with Fennel, Tomatoes, and Olives

Gluten Free
Dairy Free
Health score
8%
Scallops in Parchment with Fennel, Tomatoes, and Olives
35 min.
4
169kcal

Suggestions

Ingredients

  • 0.3 cup wine dry white
  • small heads fennel bulb cored thinly sliced
  •  garlic clove thinly sliced
  • pint grape tomatoes halved
  • 0.5 cup kalamata olives pitted halved
  • 0.3 teaspoon kosher salt 
  • tablespoon olive oil 
  • 0.3 teaspoon pepper freshly ground
  • pound scallops ( 20)

Equipment

  • baking sheet
  • baking paper
  • oven
  • aluminum foil

Directions

  1. Preheat oven to 37
  2. Fold 4 (16- x 12-inch) pieces of parchment paper or foil in half crosswise; unfold onto 2 baking sheets.
  3. Arrange scallops, fennel, tomatoes, olives, and garlic evenly on one half of each parchment sheet, leaving a 2-inch border at edge. Season with salt and pepper; drizzle with wine and oil.
  4. Fold top half of each parchment piece over ingredients. Crimp edges in tight folds to seal.
  5. Bake until packets puff up and scallops are cooked through (about 17-20 minutes, depending on size of scallops).
  6. Transfer parchment packets to plates. Carefully cut tops of packets open, making sure to avoid hot steam.

Nutrition Facts

Calories169kcal
Protein37.36%
Fat38.65%
Carbs23.99%

Properties

Glycemic Index
40
Glycemic Load
1.36
Inflammation Score
-7
Nutrition Score
11.203043336454%

Flavonoids

Malvidin
0.01mg
Catechin
0.12mg
Epicatechin
0.08mg
Eriodictyol
0.01mg
Hesperetin
0.06mg
Naringenin
0.86mg
Luteolin
0.1mg
Kaempferol
0.11mg
Myricetin
0.17mg
Quercetin
0.71mg

Nutrients percent of daily need

Calories:168.83kcal
8.44%
Fat:6.88g
10.59%
Saturated Fat:1.01g
6.29%
Carbohydrates:9.61g
3.2%
Net Carbohydrates:7.57g
2.75%
Sugar:3.37g
3.75%
Cholesterol:27.22mg
9.07%
Sodium:860.26mg
37.4%
Alcohol:1.54g
100%
Alcohol %:0.73%
100%
Protein:14.97g
29.94%
Phosphorus:412.11mg
41.21%
Vitamin B12:1.6µg
26.65%
Selenium:14.8µg
21.14%
Vitamin A:1056.53IU
21.13%
Vitamin C:16.5mg
20%
Potassium:537.36mg
15.35%
Vitamin E:1.79mg
11.94%
Vitamin K:12.28µg
11.7%
Magnesium:41.81mg
10.45%
Manganese:0.2mg
10.07%
Vitamin B6:0.2mg
10%
Folate:36.72µg
9.18%
Zinc:1.27mg
8.46%
Fiber:2.04g
8.16%
Vitamin B3:1.57mg
7.83%
Copper:0.12mg
6.05%
Iron:0.92mg
5.13%
Vitamin B1:0.06mg
3.85%
Vitamin B5:0.37mg
3.67%
Calcium:31.04mg
3.1%
Vitamin B2:0.04mg
2.6%
Source:My Recipes