Seared Curried Scallops with Zucchini

Gluten Free
Dairy Free
Health score
20%
Seared Curried Scallops with Zucchini
20 min.
2
286kcal

Suggestions


Indulge in a delightful culinary experience with our Seared Curried Scallops with Zucchini, a dish that perfectly balances flavor and health. This gluten-free and dairy-free recipe is not only quick to prepare, taking just 20 minutes, but it also offers a tantalizing taste that will impress your family and friends. With only 286 calories per serving, it’s an excellent choice for a light lunch or a satisfying dinner.

The star of this dish, the sea scallops, are seared to golden perfection, creating a beautiful crust that locks in their natural sweetness. Enhanced by the warm, aromatic notes of curry powder and the freshness of garlic, each bite is a burst of flavor. Paired with crisp-tender zucchini, this meal is as nutritious as it is delicious, providing a wonderful array of textures and tastes.

Whether you’re a seasoned chef or a cooking novice, this recipe is straightforward and rewarding. The vibrant colors and enticing aromas will fill your kitchen, making it a feast for the senses. Garnished with fresh cilantro and served with lime wedges, this dish not only looks stunning but also offers a refreshing zing that elevates the entire meal. Dive into this culinary adventure and savor the delightful combination of scallops and zucchini, all while keeping your meal healthy and satisfying!

Ingredients

  • teaspoon curry powder 
  •  garlic clove minced
  • sprigs lime wedges fresh
  • lb scallops 
  • 1.5 tablespoons vegetable oil 
  • medium zucchini halved lengthwise ()

Equipment

  • frying pan

Directions

  1. Remove tough muscle from side of each scallop if necessary. Pat scallops dry and sprinkle with curry powder and salt and pepper to taste.
  2. Heat 1/2 tablespoon oil in a large nonstick skillet over moderately high heat until hot but not smoking, then sear scallops in 2 batches, adding another 1/2 tablespoon oil if necessary, until golden, 1 to 2 minutes on each side.
  3. Transfer scallops to a plate.
  4. Add remaining tablespoon oil to skillet, then cook ginger and garlic over moderate heat, stirring, until fragrant, about 30 seconds.
  5. Add zucchini and salt and pepper to taste, then cook, stirring frequently, until crisp-tender, 4 to 5 minutes.
  6. Return scallops to skillet with any juices accumulated on plate and toss with zucchini just until heated through, about 1 minute.

Nutrition Facts

Calories286kcal
Protein41.84%
Fat37.99%
Carbs20.17%

Properties

Glycemic Index
41
Glycemic Load
0.78
Inflammation Score
-7
Nutrition Score
20.913913249969%

Flavonoids

Hesperetin
0.22mg
Naringenin
0.02mg
Myricetin
0.02mg
Quercetin
1.32mg

Nutrients percent of daily need

Calories:285.61kcal
14.28%
Fat:12.09g
18.59%
Saturated Fat:2.03g
12.71%
Carbohydrates:14.44g
4.81%
Net Carbohydrates:12.1g
4.4%
Sugar:4.95g
5.5%
Cholesterol:54.43mg
18.14%
Sodium:905.51mg
39.37%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:29.95g
59.9%
Phosphorus:837.85mg
83.79%
Vitamin B12:3.2µg
53.3%
Vitamin C:35.81mg
43.41%
Selenium:29.81µg
42.58%
Potassium:998.45mg
28.53%
Vitamin K:28.21µg
26.87%
Vitamin B6:0.52mg
25.77%
Manganese:0.45mg
22.67%
Magnesium:88.12mg
22.03%
Folate:84.95µg
21.24%
Zinc:2.75mg
18.33%
Vitamin B2:0.22mg
13.11%
Vitamin B3:2.52mg
12.62%
Iron:1.91mg
10.63%
Fiber:2.34g
9.35%
Vitamin B5:0.9mg
8.97%
Vitamin E:1.29mg
8.61%
Copper:0.17mg
8.45%
Vitamin A:409.05IU
8.18%
Vitamin B1:0.11mg
7.32%
Calcium:52.63mg
5.26%
Source:Epicurious