Scallops with Citrus and Quinoa

Gluten Free
Health score
20%
Scallops with Citrus and Quinoa
40 min.
4
393kcal

Suggestions

Ingredients

  • tablespoon apple cider vinegar 
  • teaspoon coriander seeds crushed
  • tablespoon parsley fresh chopped
  • servings kosher salt 
  • teaspoon olive oil extra-virgin
  •  oranges 
  • servings pepper freshly ground
  • 0.8 cup quinoa rinsed well
  • 1.3 pounds sea scallops 
  • tablespoons sugar 
  •  tangerines 
  • tablespoons butter unsalted cold cut into pieces

Equipment

  • bowl
  • frying pan
  • sauce pan
  • whisk

Directions

  1. Combine the quinoa, 2 cups water and 1/2 teaspoon salt in a saucepan and bring to a boil over high heat. Reduce the heat to low and simmer, uncovered, until the water is absorbed, 12 to 14 minutes.
  2. Meanwhile, grate 1 teaspoon orange zest, then juice all 3 oranges and the tangerines into a bowl.
  3. Sprinkle the sugar in a skillet and cook over medium-high heat until dark amber, about 5 minutes.
  4. Remove from the heat and whisk in the vinegar, citrus juices and zest, and the coriander. Return to medium heat and boil until thick, about 8 minutes.
  5. Remove from the heat and whisk in the butter; keep warm.
  6. Season the scallops on one side with salt and pepper.
  7. Heat the oil in a large cast-iron skillet over medium heat.
  8. Add the scallops seasoned-side down and sear until golden, 4 to 5 minutes. Flip and cook until golden on the other side, 2 to 3 more minutes.
  9. Fluff the quinoa with a fork and divide among plates. Top with the scallops, drizzle with the citrus sauce and sprinkle with the parsley.
  10. Photograph by Antonis Achilleos

Nutrition Facts

Calories393kcal
Protein23.36%
Fat22.05%
Carbs54.59%

Properties

Glycemic Index
64.65
Glycemic Load
12.4
Inflammation Score
-9
Nutrition Score
23.715217142001%

Flavonoids

Hesperetin
33.76mg
Naringenin
23.87mg
Apigenin
2.16mg
Luteolin
0.2mg
Kaempferol
0.14mg
Myricetin
0.3mg
Quercetin
0.44mg

Nutrients percent of daily need

Calories:392.94kcal
19.65%
Fat:9.82g
15.1%
Saturated Fat:4.2g
26.23%
Carbohydrates:54.67g
18.22%
Net Carbohydrates:48.23g
17.54%
Sugar:24.53g
27.26%
Cholesterol:49.07mg
16.36%
Sodium:754.59mg
32.81%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:23.39g
46.79%
Vitamin C:77.2mg
93.58%
Phosphorus:655.22mg
65.52%
Manganese:0.77mg
38.26%
Vitamin B12:2.01µg
33.51%
Folate:126.63µg
31.66%
Selenium:21.68µg
30.97%
Magnesium:117.02mg
29.25%
Fiber:6.44g
25.76%
Potassium:811.74mg
23.19%
Vitamin A:1088.77IU
21.78%
Vitamin B6:0.39mg
19.38%
Vitamin B1:0.26mg
17.58%
Vitamin K:17.66µg
16.81%
Zinc:2.45mg
16.35%
Copper:0.31mg
15.58%
Iron:2.4mg
13.32%
Vitamin B2:0.2mg
11.75%
Vitamin B3:2.12mg
10.58%
Calcium:102.85mg
10.28%
Vitamin B5:1mg
10%
Vitamin E:1.45mg
9.64%