Seared Scallops with Farmers' Market Salad

Gluten Free
Dairy Free
Health score
15%
Seared Scallops with Farmers' Market Salad
45 min.
4
233kcal

Suggestions

Ingredients

  • 0.3 teaspoon pepper black divided freshly ground
  • tablespoon canola oil 
  • cup basil fresh chopped
  • cups corn kernels fresh ( 3 ears)
  • 0.8 teaspoon kosher salt divided
  • 1.5 pounds sea scallops 
  • pound tomatoes chopped

Equipment

  • frying pan
  • paper towels

Directions

  1. Combine tomato, basil, 1/4 teaspoon salt, and 1/8 teaspoon pepper; toss gently. Set aside.
  2. Heat a large cast-iron or other heavy skillet over high heat.
  3. Add oil to pan, swirling to coat. Pat scallops dry with paper towels; sprinkle with remaining 1/2 teaspoon salt and remaining 1/8 teaspoon pepper.
  4. Add scallops to pan; cook 2 minutes or until browned. Turn scallops; cook 2 minutes or until done.
  5. Remove scallops from pan; keep warm.
  6. Coat pan with cooking spray.
  7. Add corn to pan; saut 2 minutes or until lightly browned.
  8. Add to tomato mixture; toss gently.
  9. Serve salad with scallops.

Nutrition Facts

Calories233kcal
Protein39.97%
Fat20.84%
Carbs39.19%

Properties

Glycemic Index
35
Glycemic Load
1.22
Inflammation Score
-8
Nutrition Score
18.329130545906%

Flavonoids

Naringenin
0.77mg
Kaempferol
0.1mg
Myricetin
0.15mg
Quercetin
0.66mg

Nutrients percent of daily need

Calories:232.76kcal
11.64%
Fat:5.58g
8.59%
Saturated Fat:0.75g
4.67%
Carbohydrates:23.62g
7.87%
Net Carbohydrates:20.68g
7.52%
Sugar:7.54g
8.38%
Cholesterol:40.82mg
13.61%
Sodium:1119.62mg
48.68%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:24.08g
48.17%
Phosphorus:663.42mg
66.34%
Vitamin B12:2.4µg
39.97%
Vitamin K:36.78µg
35.02%
Selenium:22.23µg
31.76%
Vitamin A:1402.47IU
28.05%
Vitamin C:21.55mg
26.12%
Potassium:832.65mg
23.79%
Magnesium:80.79mg
20.2%
Folate:78.78µg
19.69%
Manganese:0.36mg
18.12%
Vitamin B3:3.21mg
16.04%
Vitamin B6:0.29mg
14.6%
Zinc:2.13mg
14.17%
Fiber:2.94g
11.75%
Vitamin B1:0.17mg
11.23%
Vitamin B5:1mg
10.01%
Vitamin E:1.32mg
8.83%
Iron:1.54mg
8.53%
Copper:0.17mg
8.51%
Vitamin B2:0.09mg
5.4%
Calcium:34.44mg
3.44%
Source:My Recipes