Seared Scallops in Mint Broth with Peas and Roasted Tomatoes

Gluten Free
Dairy Free
Low Fod Map
Health score
23%
Seared Scallops in Mint Broth with Peas and Roasted Tomatoes
45 min.
4
234kcal

Suggestions


Indulge in a culinary delight with our Seared Scallops in Mint Broth with Peas and Roasted Tomatoes, a dish that beautifully marries elegance and simplicity. Perfect for a light lunch or a sophisticated dinner, this recipe is not only gluten-free and dairy-free but also adheres to a low FODMAP diet, making it suitable for a variety of dietary needs.

Imagine perfectly seared scallops, their golden crust giving way to a tender, moist center, paired with a vibrant mint broth that bursts with freshness. The addition of sweet, thawed petite peas and roasted Roma tomatoes adds a delightful contrast in texture and flavor, creating a dish that is as visually stunning as it is delicious.

With a preparation time of just 45 minutes, this recipe is ideal for both novice cooks and seasoned chefs looking to impress. The aromatic mint and the subtle acidity of dry white wine elevate the dish, making it a standout choice for any occasion. Whether you're hosting a dinner party or simply treating yourself to a gourmet meal at home, this dish is sure to leave a lasting impression. Dive into this refreshing seafood experience and savor the harmonious blend of flavors that will transport your taste buds to a coastal paradise.

Ingredients

  • tablespoon butter 
  • 0.3 cup wine dry white
  • 2.3 cups fat-skimmed beef broth 
  • sprigs mint leaves fresh rinsed drained
  • cup mint leaves fresh packed rinsed drained
  • tablespoon olive oil 
  • cups peas frozen thawed
  • 12 oz roma tomatoes 
  • servings pepper 
  • pound scallops (each)

Equipment

  • food processor
  • bowl
  • frying pan
  • oven
  • blender

Directions

  1. Rinse tomatoes, cut in half lengthwise, and place, cut sides up, in a 9-inch-wide pan.
  2. Sprinkle lightly with salt, pepper, and sugar. Finely chop enough of the mint leaves to make 2 tablespoons; mix with 1/2 tablespoon olive oil. Pat mixture onto cut sides of tomatoes.
  3. Drizzle evenly with remaining 1/2 tablespoon oil.
  4. Bake in a 400 regular or convection oven until browned on top, about 1 hour. (If pan juices begin to blacken, add a few tablespoons water to pan.)
  5. Meanwhile, measure 2 cups broth. In a blender or food processor, whirl peas, remaining mint leaves, and as much of the broth as needed to process until very smooth.
  6. Pour into a 2- to 3-quart pan and add remainder of the 2 cups broth.
  7. Rinse and drain scallops; pat dry.
  8. Sprinkle lightly with salt and pepper. Set a 10- to 12-inch nonstick frying pan over medium-high heat and add butter; when it's just beginning to turn brown, lay scallops, flat side down, in pan. Cook until well browned, about 2 minutes; turn to brown other sides well, and cook until scallops are opaque but still moist-looking in center (cut to test), 2 to 3 minutes longer. Meanwhile, bring pea-mint broth to a simmer over high heat, about 4 minutes.
  9. Transfer scallops equally to wide, shallow soup bowls.
  10. Add remaining 1/4 cup broth and the wine to frying pan; turn heat to high and stir often to free browned bits until reduced to about 1/3 cup, 2 to 4 minutes.
  11. Set 2 tomato halves on scallops in each bowl, pour hot pea-mint broth equally around scallops.
  12. Drizzle wine sauce over tomatoes, and garnish bowls with mint sprigs.

Nutrition Facts

Calories234kcal
Protein34.56%
Fat30.51%
Carbs34.93%

Properties

Glycemic Index
32.33
Glycemic Load
3.74
Inflammation Score
-9
Nutrition Score
20.275652201279%

Flavonoids

Malvidin
0.01mg
Catechin
0.12mg
Epicatechin
0.09mg
Eriodictyol
3.56mg
Hesperetin
1.23mg
Naringenin
0.64mg
Apigenin
0.62mg
Luteolin
1.46mg
Kaempferol
0.08mg
Myricetin
0.11mg
Quercetin
0.5mg

Nutrients percent of daily need

Calories:234.09kcal
11.7%
Fat:7.66g
11.79%
Saturated Fat:1.32g
8.24%
Carbohydrates:19.73g
6.58%
Net Carbohydrates:13.63g
4.96%
Sugar:6.68g
7.43%
Cholesterol:27.22mg
9.07%
Sodium:1012.05mg
44%
Alcohol:1.54g
100%
Alcohol %:0.45%
100%
Protein:19.53g
39.05%
Vitamin C:44.32mg
53.72%
Phosphorus:503.56mg
50.36%
Vitamin A:1880.74IU
37.61%
Vitamin B12:1.86µg
30.96%
Manganese:0.59mg
29.65%
Selenium:18.65µg
26.64%
Vitamin K:27.03µg
25.74%
Fiber:6.1g
24.39%
Folate:92.61µg
23.15%
Potassium:728.16mg
20.8%
Vitamin B3:3.74mg
18.72%
Magnesium:70.48mg
17.62%
Vitamin B1:0.25mg
16.79%
Vitamin B6:0.31mg
15.71%
Zinc:2.25mg
14.99%
Iron:2.56mg
14.22%
Copper:0.27mg
13.39%
Vitamin B2:0.19mg
11.18%
Vitamin E:1.17mg
7.78%
Calcium:69.36mg
6.94%
Vitamin B5:0.6mg
5.98%
Source:My Recipes