Scallops Provencal

Health score
10%
Scallops Provencal
15 min.
3
330kcal

Suggestions

Ingredients

  • 0.3 cup cooking wine dry white
  • 0.3 cup flat-leaf parsley leaves fresh chopped
  • servings flour all-purpose for dredging
  •  garlic clove minced
  • servings kosher salt and pepper black freshly ground
  •  optional: lemon cut in 1/2
  • pound sea scallops fresh
  • 0.5 cup shallots chopped (2 large)
  • tablespoons butter unsalted divided ()

Equipment

  • frying pan

Directions

  1. Watch how to make this recipe.
  2. If you're using bay scallops, keep them whole. If you're using sea scallops, cut each 1 in half horizontally.
  3. Sprinkle with salt and pepper, toss with flour, and shake off the excess.
  4. In a very large saute pan, heat 2 tablespoons of the butter over high heat until sizzling and add the scallops in 1 layer. Lower the heat to medium and allow the scallops to brown lightly on 1 side without moving them, then turn and brown lightly on the other side. This should take 3 to 4 minutes, total. Melt the rest of the butter in the pan with the scallops, then add the shallots, garlic, and parsley and saute for 2 more minutes, tossing the seasonings with the scallops.
  5. Add the wine, cook for 1 minute, and taste for seasoning.
  6. Serve hot with a squeeze of lemon juice.

Nutrition Facts

Calories330kcal
Protein26.3%
Fat45.96%
Carbs27.74%

Properties

Glycemic Index
79.83
Glycemic Load
6.61
Inflammation Score
-8
Nutrition Score
17.779565225477%

Flavonoids

Malvidin
0.02mg
Catechin
0.21mg
Epicatechin
0.15mg
Eriodictyol
7.69mg
Hesperetin
10.15mg
Naringenin
0.3mg
Apigenin
10.77mg
Luteolin
0.74mg
Kaempferol
0.09mg
Myricetin
0.94mg
Quercetin
0.45mg

Nutrients percent of daily need

Calories:329.7kcal
16.49%
Fat:16.15g
24.85%
Saturated Fat:9.82g
61.4%
Carbohydrates:21.93g
7.31%
Net Carbohydrates:19.24g
7%
Sugar:4.34g
4.83%
Cholesterol:76.42mg
25.47%
Sodium:604.67mg
26.29%
Alcohol:2.75g
100%
Alcohol %:1.22%
100%
Protein:20.79g
41.58%
Vitamin K:83.93µg
79.94%
Phosphorus:556.39mg
55.64%
Vitamin B12:2.16µg
36.06%
Vitamin C:29.2mg
35.39%
Selenium:22.88µg
32.68%
Vitamin A:902.35IU
18.05%
Folate:63.76µg
15.94%
Potassium:555.81mg
15.88%
Vitamin B6:0.31mg
15.48%
Manganese:0.27mg
13.61%
Magnesium:52.03mg
13.01%
Zinc:1.72mg
11.49%
Iron:2.02mg
11.25%
Fiber:2.68g
10.73%
Vitamin B3:1.73mg
8.65%
Vitamin B1:0.12mg
7.75%
Vitamin B5:0.6mg
6.01%
Copper:0.11mg
5.47%
Vitamin B2:0.09mg
5.37%
Calcium:50.18mg
5.02%
Vitamin E:0.55mg
3.64%
Vitamin D:0.28µg
1.87%