Seared Curried Scallops with Zucchini

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

Suggestions


If you're looking for a quick yet sophisticated dish that highlights the beautiful flavors of seafood, look no further than these Seared Curried Scallops with Zucchini! This gluten-free and dairy-free meal takes only 20 minutes to prepare, making it perfect for a busy weeknight dinner or a leisurely lunch that impresses.

Imagine diving into tender, perfectly seared sea scallops, seasoned with aromatic curry powder and fresh ginger, bringing a lively twist to your palate. Paired with crisp-tender zucchini, this dish not only tantalizes your taste buds but also provides a healthy balance of protein and vegetables. With a caloric count of just 286 kcal per serving, it fits seamlessly into a nutritious diet without compromising flavor.

The vibrant colors and fragrant spices make this meal visually appealing, and the garnish of fresh cilantro and lime wedges adds a refreshing finish that brightens the dish. Whether you're hosting a dinner party or enjoying a quiet meal at home, these Seared Curried Scallops promise to deliver a gourmet experience. Get ready to delight in a bowl of culinary goodness that’s simple enough for any home cook, yet elegant enough to impress even the most discerning guests!

Ingredients

  • teaspoon curry powder 
  • teaspoon ginger fresh finely grated peeled
  •  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
Protein41.74%
Fat37.9%
Carbs20.36%

Properties

Glycemic Index
48.5
Glycemic Load
0.81
Inflammation Score
-7
Nutrition Score
20.954782755479%

Flavonoids

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

Nutrients percent of daily need

Calories:286.41kcal
14.32%
Fat:12.09g
18.6%
Saturated Fat:2.04g
12.73%
Carbohydrates:14.62g
4.87%
Net Carbohydrates:12.26g
4.46%
Sugar:4.97g
5.52%
Cholesterol:54.43mg
18.14%
Sodium:905.64mg
39.38%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:29.97g
59.93%
Phosphorus:838.19mg
83.82%
Vitamin B12:3.2µg
53.3%
Vitamin C:35.86mg
43.47%
Selenium:29.81µg
42.59%
Potassium:1002.6mg
28.65%
Vitamin K:28.21µg
26.87%
Vitamin B6:0.52mg
25.85%
Manganese:0.46mg
22.79%
Magnesium:88.55mg
22.14%
Folate:85.06µg
21.27%
Zinc:2.75mg
18.35%
Vitamin B2:0.22mg
13.13%
Vitamin B3:2.53mg
12.66%
Iron:1.92mg
10.66%
Fiber:2.36g
9.43%
Vitamin B5:0.9mg
9%
Vitamin E:1.29mg
8.63%
Copper:0.17mg
8.56%
Vitamin A:409.05IU
8.18%
Vitamin B1:0.11mg
7.33%
Calcium:52.79mg
5.28%
Source:Epicurious