Scallops with Asparagus

Gluten Free
Health score
14%
Scallops with Asparagus
30 min.
4
391kcal

Suggestions


Welcome to a delightful culinary experience with our Scallops with Asparagus, a dish that beautifully marries elegance with simplicity! This gluten-free recipe is perfect for any occasion, whether you’re hosting a dinner party or simply enjoying a quiet lunch at home. In just 30 minutes, you can serve a mouthwatering meal brimming with rich flavors and vibrant colors.

Imagine perfectly seared sea scallops, their tender flesh complemented by crisp, sautéed asparagus that maintains its snap and fresh taste. The addition of a zesty white wine and butter sauce elevates the dish, creating a luscious coating that brings every bite to life. With each forkful, you’ll appreciate the balance of protein, healthy fats, and veggies, making this meal satisfying and nourishing.

This dish isn’t just about taste; it’s also a feast for the eyes. The bright green asparagus against the golden-brown scallops makes for a visually stunning presentation that will impress your guests while remaining simple enough for a weeknight dinner. Plus, with its low calorie count of just 391 kcal per serving, you can indulge without guilt.

So, if you’re ready to elevate your dining experience, gather your skillet and let’s get cooking. Your taste buds will thank you!

Ingredients

  • lb asparagus 
  • 0.5 teaspoon pepper black
  • 0.3 cup cooking wine dry white
  • tablespoons olive oil 
  • 0.8 teaspoon salt 
  • lb sea scallops 
  • 0.3 cup butter unsalted cut into tablespoon pieces
  • teaspoons white-wine vinegar 

Equipment

  • frying pan
  • paper towels
  • whisk
  • slotted spoon
  • tongs

Directions

  1. Trim asparagus, then cut stems into 1/4-inch-thick diagonal slices, leaving tips whole.
  2. Heat 1 tablespoon oil in a 12-inch heavy nonstick skillet over moderately high heat until hot but not smoking, then sauté asparagus, stirring occasionally, until just tender, 5 to 6 minutes.
  3. Transfer with a slotted spoon to a plate, reserving skillet off heat (do not clean).
  4. Pat scallops dry and sprinkle with pepper and 1/2 teaspoon salt.
  5. Add 1 tablespoon oil to skillet and heat over moderately high heat until hot but not smoking, then sauté half of scallops, turning over once, until browned and just cooked through, 4 to 6 minutes total.
  6. Transfer scallops with tongs to another plate as cooked.
  7. Wipe out skillet with paper towels, then add remaining tablespoon oil and heat until hot but not smoking. Sauté remaining scallops, turning over once, until browned and cooked through, 4 to 6 minutes total, transferring to plate. (Do not wipe out skillet after second batch.)
  8. Carefully add wine and vinegar to skillet (mixture may spatter) and boil, scraping up brown bits, until liquid is reduced to about 2 tablespoons, about 1 minute.
  9. Add any scallop juices accumulated on plate and bring to a simmer.
  10. Reduce heat to low and whisk in butter, 1 tablespoon at a time, until incorporated.
  11. Add asparagus and remaining 1/4 teaspoon salt and cook until heated through, about 1 minute.
  12. Serve scallops topped with asparagus and sauce.

Nutrition Facts

Calories391kcal
Protein31.7%
Fat55.3%
Carbs13%

Properties

Glycemic Index
19.75
Glycemic Load
0.75
Inflammation Score
-8
Nutrition Score
21.258695825287%

Flavonoids

Malvidin
0.01mg
Catechin
0.15mg
Epicatechin
0.11mg
Hesperetin
0.08mg
Naringenin
0.08mg
Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
6.46mg
Kaempferol
1.58mg
Quercetin
15.86mg

Nutrients percent of daily need

Calories:391.22kcal
19.56%
Fat:23.26g
35.79%
Saturated Fat:9.08g
56.72%
Carbohydrates:12.31g
4.1%
Net Carbohydrates:9.86g
3.59%
Sugar:2.33g
2.59%
Cholesterol:84.93mg
28.31%
Sodium:1330.36mg
57.84%
Alcohol:2.06g
100%
Alcohol %:0.67%
100%
Protein:30.01g
60.02%
Phosphorus:824.07mg
82.41%
Vitamin B12:3.22µg
53.7%
Vitamin K:54.98µg
52.36%
Selenium:31.81µg
45.45%
Vitamin A:1220.01IU
24.4%
Folate:95.92µg
23.98%
Vitamin E:3.13mg
20.83%
Potassium:716.09mg
20.46%
Iron:3.44mg
19.13%
Zinc:2.72mg
18.12%
Magnesium:68.59mg
17.15%
Vitamin B6:0.28mg
14%
Manganese:0.28mg
13.79%
Vitamin B3:2.73mg
13.67%
Copper:0.27mg
13.67%
Vitamin B1:0.18mg
12%
Vitamin B2:0.2mg
11.89%
Fiber:2.44g
9.78%
Vitamin B5:0.83mg
8.26%
Vitamin C:6.36mg
7.71%
Calcium:47.66mg
4.77%
Vitamin D:0.21µg
1.42%
Source:Epicurious