Sea Scallops with Ham-Braised Cabbage and Kale

Gluten Free
Dairy Free
Very Healthy
Health score
63%
Sea Scallops with Ham-Braised Cabbage and Kale
4500 min.
6
670kcal

Suggestions


Are you in the mood for a culinary adventure that tantalizes your taste buds while remaining healthy? Look no further than our exquisite Sea Scallops with Ham-Braised Cabbage and Kale! This delicious dish is not only gluten-free and dairy-free, but it also boasts a health score of 63, showcasing its nutritious benefits. Perfect for lunch or dinner, it serves up to six hungry diners, and while it takes a bit of time to prepare, the end result is undeniably worth the wait.

Imagine succulent sea scallops, carefully cooked to golden perfection, resting atop a hearty bed of ham-braised cabbage and vibrant green kale. The tender flavors of the cabbage, enhanced by the richness of ham stock and a splash of dry white wine, create a comforting yet sophisticated main course that is sure to impress your family and friends.

Not only is this dish laden with nutrition, but it also brings an impressive caloric breakdown filled with protein, healthy fats, and wholesome carbohydrates, making it a fulfilling choice for any meal. Pair it with creamy stone-ground grits for a delightful textural contrast that beautifully rounds out the plate. So grab your apron and get ready to enjoy a meal that is as healthy as it is delectable!

Ingredients

  • 0.5 teaspoon pepper black
  • cup wine dry white
  • cloves garlic finely chopped
  • servings ham 
  • 12 cups kale green loosely packed coarsely chopped (1 large bunch)
  • teaspoon juice of lemon fresh to taste
  • tablespoons olive oil extra virgin extra-virgin
  • cups onion chopped
  • teaspoon salt 
  • pounds savoy cabbage loosely packed cored coarsely chopped quartered (12 cups )
  • 30 large scallops ()
  • servings grits stone-ground
  •  bay leaves 

Equipment

  • frying pan
  • oven
  • pot
  • baking pan

Directions

  1. Cook onion in 3 tablespoons oil with bay leaf in a 6- to 8-quart heavy pot over moderate heat, stirring occasionally, until beginning to soften, about 3 minutes.
  2. Add garlic and cook, stirring occasionally, 1 minute.
  3. Add cabbage and increase heat to moderately high, then sauté, stirring occasionally, until cabbage starts to wilt, about 5 minutes.
  4. Add stock (with meat from ham hocks) and simmer, partially covered, stirring occasionally, until cabbage is tender, about 30 minutes.
  5. Stir in kale, 1/2 teaspoon salt, and 1/4 teaspoon pepper and simmer, partially covered, stirring occasionally, until kale is tender, about 15 minutes.
  6. Preheat oven to 200°F.
  7. Pat scallops dry and sprinkle both sides with remaining 1/2 teaspoon salt and 1/4 teaspoon pepper (total).
  8. Heat remaining 2 tablespoons oil in a 12-inch heavy nonstick skillet over moderately high heat until hot but not smoking, then sauté scallops (without crowding), in 2 batches if necessary, turning over once, until golden and just cooked through, about 5 minutes total per batch.
  9. Transfer scallops to a shallow baking dish and keep warm in oven.
  10. Add wine to skillet and deglaze by boiling, stirring and scraping up any brown bits from bottom of skillet, until liquid is reduced to about 2/3 cup. Stir in 1 teaspoon lemon juice, then add sauce to cabbage mixture. Season with salt, pepper, and additional lemon juice if desired.
  11. Pour any scallop juices accumulated in baking dish into cabbage mixture, then serve mixture spooned over grits and topped with scallops.
  12. Cabbage mixture can be made 1 day ahead and cooled completely, uncovered, then chilled, covered. Reheat and add pan juices from scallops before serving.

Nutrition Facts

Calories670kcal
Protein27.8%
Fat39.05%
Carbs33.15%

Properties

Glycemic Index
28
Glycemic Load
2.86
Inflammation Score
-10
Nutrition Score
41.16304321911%

Flavonoids

Malvidin
0.02mg
Catechin
0.31mg
Epicatechin
0.22mg
Eriodictyol
0.04mg
Hesperetin
0.28mg
Naringenin
0.16mg
Apigenin
1.06mg
Luteolin
0.3mg
Isorhamnetin
12.58mg
Kaempferol
21.2mg
Myricetin
0.16mg
Quercetin
20.89mg

Nutrients percent of daily need

Calories:669.67kcal
33.48%
Fat:27.97g
43.03%
Saturated Fat:7.07g
44.16%
Carbohydrates:53.42g
17.81%
Net Carbohydrates:45.41g
16.51%
Sugar:6.7g
7.44%
Cholesterol:88.7mg
29.57%
Sodium:2054.1mg
89.31%
Alcohol:4.12g
100%
Alcohol %:0.91%
100%
Protein:44.81g
89.61%
Vitamin K:275.63µg
262.5%
Vitamin A:5798.88IU
115.98%
Vitamin C:90.69mg
109.93%
Phosphorus:822.52mg
82.25%
Selenium:47.32µg
67.6%
Vitamin B1:0.75mg
50.28%
Vitamin B6:0.94mg
46.82%
Folate:186.29µg
46.57%
Vitamin B12:2.66µg
44.32%
Manganese:0.78mg
39.19%
Potassium:1211.58mg
34.62%
Fiber:8.01g
32.04%
Vitamin B3:6.38mg
31.89%
Magnesium:125.82mg
31.46%
Zinc:4.22mg
28.15%
Vitamin B2:0.44mg
25.83%
Calcium:194.29mg
19.43%
Iron:3.31mg
18.37%
Vitamin E:2.53mg
16.9%
Copper:0.28mg
13.92%
Vitamin B5:1.31mg
13.14%
Vitamin D:0.6µg
3.97%
Source:Epicurious