Scallops with Yogurt and Fennel

Scallops with Yogurt and Fennel
35 min.
35
24kcal

Suggestions

Ingredients

  •  fennel bulbs cut into 8 wedges through the core
  •  garlic clove minced
  • tablespoons olive oil extra-virgin
  • 35 servings saffron threads 
  • 35 servings salt and pepper freshly ground
  • 16 medium sea scallops 
  • large shallots minced
  • 0.3 cup whole-milk yogurt plain with salt
  •  thyme sprig 
  • tablespoon vegetable oil 
  • 0.5 cup vegetable stock 

Equipment

  • frying pan
  • slotted spoon

Directions

  1. In a large skillet, heat 1 tablespoon of the olive oil.
  2. Add the fennel, cut side down, season with salt and pepper and cook over moderately high heat, turning once, until browned on 2 sides, 6 minutes.
  3. Add the remaining 1 tablespoon of olive oil and the shallot, garlic, thyme and saffron and cook, stirring, until the shallot is softened, 1 minute.
  4. Add the stock, cover and simmer over low heat, turning once, until the fennel is tender, 12 minutes. Season with salt and pepper; discard the thyme.
  5. In another large skillet, heat the vegetable oil. Season the scallops with salt and pepper and add to the skillet. Cook over high heat until richly browned outside but barely cooked within, about 1 minute per side.
  6. Using a slotted spoon, transfer the fennel to plates.
  7. Serve the scallops, salted yogurt and fennel juices alongside.

Nutrition Facts

Calories24kcal
Protein19.36%
Fat46.38%
Carbs34.26%

Properties

Glycemic Index
7.57
Glycemic Load
0.74
Inflammation Score
-1
Nutrition Score
2.2991304280965%

Flavonoids

Eriodictyol
0.14mg
Luteolin
0.01mg
Kaempferol
2.06mg
Quercetin
0.03mg

Nutrients percent of daily need

Calories:24.3kcal
1.22%
Fat:1.31g
2.02%
Saturated Fat:0.21g
1.3%
Carbohydrates:2.18g
0.73%
Net Carbohydrates:1.7g
0.62%
Sugar:0.75g
0.83%
Cholesterol:1.68mg
0.56%
Sodium:244mg
10.61%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:1.23g
2.46%
Manganese:0.32mg
15.77%
Vitamin K:9.6µg
9.15%
Phosphorus:35.45mg
3.54%
Vitamin C:2.56mg
3.1%
Potassium:94.07mg
2.69%
Fiber:0.48g
1.93%
Vitamin B12:0.11µg
1.79%
Magnesium:6.98mg
1.74%
Selenium:1.11µg
1.59%
Folate:6.11µg
1.53%
Vitamin E:0.22mg
1.5%
Iron:0.26mg
1.43%
Vitamin B6:0.03mg
1.3%
Calcium:12.22mg
1.22%
Source:My Recipes