Scallops with Apple Pan Sauce

Gluten Free
Popular
Health score
3%
Scallops with Apple Pan Sauce
20 min.
4
217kcal

Suggestions


If you're looking for a dish that’s both light and indulgent, this Scallops with Apple Pan Sauce is a perfect choice. The tender, golden-brown sea scallops paired with a smooth, tangy apple sauce create a harmony of flavors that will make your taste buds sing. The subtle sweetness of Granny Smith apples adds a refreshing contrast to the rich, buttery scallops, making this dish a delightful combination of savory and sweet.

What’s even better? It’s quick to prepare, ready in just 20 minutes, making it an ideal option for both a weeknight dinner or a special occasion. The fresh lemon juice and crisp apple pieces add a zesty kick to the pan sauce, elevating the dish without overwhelming the delicate flavor of the scallops. A sprinkle of hearty sprouts or pea shoots on top adds a burst of freshness and texture, completing this simple yet sophisticated dish.

Not only is this recipe gluten-free, but it’s also low in calories, making it a healthy option for anyone watching their diet. With a balance of protein, healthy fats, and carbs, it’s a meal that will leave you satisfied and energized. So, whether you're a seasoned cook or a beginner, this Scallops with Apple Pan Sauce recipe is sure to impress and become a new favorite in your repertoire.

Ingredients

  •  apples i use 2 granny smith apples 
  • servings pepper freshly ground
  • tablespoons juice of lemon fresh
  • tablespoons olive oil 
  • 0.3 cup pea shoots hearty (such as daikon or sunflower)
  • pound scallops 
  • tablespoon butter unsalted

Equipment

  • bowl
  • frying pan
  • sieve
  • blender
  • aluminum foil

Directions

  1. Core 1 apple; cut into 1" cubes.
  2. Place ina blender with lemon juice and 1/4 cup water;purée until smooth. Strain juice through afine-mesh sieve into a small bowl. Peel,core, and cut remaining apple into 1/4" cubes.
  3. Add to bowl. Set aside.
  4. Heat oil in a large skillet over medium-highheat. Season scallops with salt andpepper. Working in batches, cook scallopsuntil golden brown and just cooked through,about 2 minutes per side.
  5. Transfer to a plate;tent with foil to keep warm.
  6. Add butter to skillet. Cook, scraping upbrowned bits from bottom of pan.
  7. Addreserved apple mixture and cook, stirringoften, until juice is thickened and applepieces are tender, about 4 minutes. Spoonover scallops; top with sprouts and seasonwith salt and pepper.
  8. Per serving: 240 calories, 11 g fat, 2 g fiber
  9. Bon Appétit

Nutrition Facts

Calories217kcal
Protein26.16%
Fat43.45%
Carbs30.39%

Properties

Glycemic Index
16
Glycemic Load
3.33
Inflammation Score
-4
Nutrition Score
8.5013042623582%

Flavonoids

Cyanidin
1.43mg
Peonidin
0.02mg
Catechin
1.18mg
Epigallocatechin
0.24mg
Epicatechin
6.85mg
Epicatechin 3-gallate
0.01mg
Epigallocatechin 3-gallate
0.17mg
Eriodictyol
0.37mg
Hesperetin
1.09mg
Naringenin
0.1mg
Apigenin
0.01mg
Luteolin
0.12mg
Kaempferol
0.13mg
Quercetin
3.68mg

Nutrients percent of daily need

Calories:217.1kcal
10.86%
Fat:10.66g
16.4%
Saturated Fat:2.95g
18.46%
Carbohydrates:16.78g
5.59%
Net Carbohydrates:14.52g
5.28%
Sugar:9.69g
10.76%
Cholesterol:34.74mg
11.58%
Sodium:449.01mg
19.52%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:14.44g
28.87%
Phosphorus:390.36mg
39.04%
Vitamin B12:1.6µg
26.75%
Vitamin C:17.29mg
20.96%
Selenium:14.56µg
20.8%
Fiber:2.53g
10.11%
Potassium:339.8mg
9.71%
Vitamin E:1.27mg
8.44%
Magnesium:30.19mg
7.55%
Zinc:1.08mg
7.18%
Vitamin K:6.62µg
6.31%
Vitamin B6:0.12mg
6.2%
Folate:22.5µg
5.62%
Vitamin B3:0.89mg
4.45%
Vitamin A:201.19IU
4.02%
Iron:0.6mg
3.31%
Manganese:0.06mg
3.25%
Vitamin B5:0.31mg
3.14%
Copper:0.05mg
2.69%
Vitamin B2:0.04mg
2.54%
Vitamin B1:0.03mg
1.7%
Calcium:14.07mg
1.41%
Source:Epicurious