Scallops Provençale

Gluten Free
Dairy Free
Health score
17%
Scallops Provençale
28 min.
4
199kcal

Suggestions

Ingredients

  • 0.3 teaspoon pepper black freshly ground
  • 14.5 ounce canned tomatoes diced drained canned
  • 0.3 cup basil fresh minced
  • tablespoon garlic minced
  • teaspoons juice of lemon fresh
  • 1.7 cups mushrooms sliced
  • teaspoons olive oil 
  • 0.5 teaspoon salt 
  • 1.5 pounds sea scallops cut in half horizontally (12 scallops)
  • 0.3 cup shallots minced
  • teaspoons tomato paste 
  • 1.5 teaspoons or dried fresh minced

Equipment

  • frying pan
  • paper towels

Directions

  1. Pat scallops dry with paper towels.
  2. Heat oil in a large nonstick skillet over medium-high heat.
  3. Add scallops to pan, and cook 3 minutes on each side or until browned.
  4. Remove from pan, set aside, and keep warm.
  5. Reduce heat to medium; add shallots, mushrooms, salt, and pepper to pan, and saut 3 minutes. Stir in garlic and tomato paste; cook 1 minute, stirring often.
  6. Add tomatoes and thyme. Reduce heat to low, and simmer 6 minutes, stirring often.
  7. Return scallops to pan, and cook 2 to 3 minutes or until thoroughly heated. Stir in basil and lemon juice.

Nutrition Facts

Calories199kcal
Protein47.53%
Fat14.74%
Carbs37.73%

Properties

Glycemic Index
69.25
Glycemic Load
3.61
Inflammation Score
-7
Nutrition Score
18.651304607806%

Flavonoids

Eriodictyol
0.12mg
Hesperetin
0.36mg
Naringenin
0.03mg
Kaempferol
0.01mg
Myricetin
0.03mg
Quercetin
0.04mg

Nutrients percent of daily need

Calories:198.61kcal
9.93%
Fat:3.35g
5.15%
Saturated Fat:0.58g
3.6%
Carbohydrates:19.28g
6.43%
Net Carbohydrates:15.93g
5.79%
Sugar:7.33g
8.14%
Cholesterol:40.82mg
13.61%
Sodium:1121.88mg
48.78%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:24.29g
48.58%
Phosphorus:654.78mg
65.48%
Vitamin B12:2.41µg
40.24%
Selenium:26.82µg
38.31%
Potassium:893.09mg
25.52%
Vitamin B6:0.43mg
21.26%
Vitamin B3:4.08mg
20.39%
Copper:0.4mg
20%
Manganese:0.4mg
19.98%
Vitamin K:20.04µg
19.09%
Vitamin C:14.58mg
17.67%
Magnesium:69.63mg
17.41%
Iron:3.08mg
17.12%
Vitamin B2:0.25mg
14.92%
Zinc:2.19mg
14.62%
Folate:57.07µg
14.27%
Fiber:3.35g
13.4%
Vitamin B5:1.33mg
13.32%
Vitamin E:1.76mg
11.73%
Vitamin B1:0.14mg
9.48%
Vitamin A:366.98IU
7.34%
Calcium:68.99mg
6.9%
Source:My Recipes