Scallops with Artichokes and Tomatoes

Gluten Free
Dairy Free
Health score
16%
Scallops with Artichokes and Tomatoes
11 min.
4
115kcal

Suggestions


Indulge in a delightful culinary experience with our Scallops with Artichokes and Tomatoes, a dish that perfectly balances flavor and nutrition. This gluten-free and dairy-free recipe is not only quick to prepare, taking just 11 minutes, but it also serves as a light yet satisfying meal for lunch or dinner. With only 115 calories per serving, you can enjoy a guilt-free indulgence that doesn't compromise on taste.

Imagine tender bay scallops seared to perfection, their delicate sweetness enhanced by the vibrant flavors of fresh cherry tomatoes and earthy artichoke hearts. The addition of garlic and green onions brings a savory depth, while a splash of lemon juice adds a refreshing zing that brightens the entire dish. The wilted spinach or romaine provides a nutritious touch, making this meal as wholesome as it is delicious.

This recipe is perfect for those looking to impress at a dinner party or simply enjoy a quick weeknight meal. The combination of textures and flavors will tantalize your taste buds, making every bite a celebration of fresh ingredients. Whether you're a seasoned chef or a cooking novice, this dish is sure to become a favorite in your kitchen. Dive into this seafood delight and savor the taste of the ocean paired with garden-fresh produce!

Ingredients

  • pound bay scallops 
  • cup cherry tomatoes cut in fourths
  • ounces artichoke hearts frozen thawed drained
  •  garlic clove finely chopped
  • 0.3 cup spring onion sliced
  • tablespoon juice of lemon 
  • 0.3 teaspoon salt 
  • cup pkt spinach shredded
  • 0.1 teaspoon pepper white

Equipment

  • frying pan

Directions

  1. Cook scallops, onions, salt, white pepper and garlic in 10-inch nonstick skillet over medium-high heat 4 minutes, stirring frequently, until scallops are white.
  2. Stir in artichokes, tomatoes and spinach. Cook, stirring occasionally, until tomatoes are hot and spinach is wilted; drain.
  3. Sprinkle with lemon juice.

Nutrition Facts

Calories115kcal
Protein54.56%
Fat7.06%
Carbs38.38%

Properties

Glycemic Index
23.5
Glycemic Load
0.2
Inflammation Score
-8
Nutrition Score
14.387826090274%

Flavonoids

Eriodictyol
0.18mg
Hesperetin
0.54mg
Naringenin
0.05mg
Luteolin
0.06mg
Kaempferol
0.57mg
Myricetin
0.04mg
Quercetin
1.25mg

Nutrients percent of daily need

Calories:115.04kcal
5.75%
Fat:0.93g
1.42%
Saturated Fat:0.22g
1.39%
Carbohydrates:11.33g
3.78%
Net Carbohydrates:8.21g
2.99%
Sugar:1.21g
1.34%
Cholesterol:27.22mg
9.07%
Sodium:631.03mg
27.44%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:16.1g
32.21%
Vitamin K:50.22µg
47.83%
Phosphorus:433.72mg
43.37%
Folate:122.69µg
30.67%
Vitamin B12:1.6µg
26.65%
Selenium:15.05µg
21.51%
Vitamin A:1049.67IU
20.99%
Vitamin C:16.85mg
20.43%
Potassium:537.91mg
15.37%
Manganese:0.31mg
15.34%
Magnesium:53.17mg
13.29%
Fiber:3.12g
12.48%
Vitamin B6:0.19mg
9.7%
Zinc:1.36mg
9.09%
Vitamin B3:1.64mg
8.2%
Vitamin B2:0.14mg
7.95%
Iron:1.32mg
7.36%
Copper:0.11mg
5.35%
Vitamin B1:0.07mg
4.67%
Vitamin B5:0.43mg
4.31%
Calcium:36.78mg
3.68%
Vitamin E:0.4mg
2.68%