Seared Scallops with Farmers' Market Salad

Gluten Free
Dairy Free
Health score
17%
Seared Scallops with Farmers' Market Salad
45 min.
4
232kcal

Suggestions

Ingredients

  • tablespoon canola oil 
  • cup basil fresh chopped
  • cups corn kernels fresh ( 3 ears)
  • 1.5 pounds sea scallops 
  • pound tomatoes chopped

Equipment

  • frying pan
  • paper towels

Directions

  1. Combine tomato, basil, 1/4 teaspoon kosher salt, and 1/8 teaspoon freshly ground black pepper; toss gently.
  2. Heat a large cast-iron or heavy skillet over high heat.
  3. Add oil to pan, swirling to coat. Pat scallops dry with paper towels; sprinkle with 1/2 teaspoon kosher salt and 1/8 teaspoon freshly ground black 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. Coat pan with cooking spray.
  6. Add corn to pan; saut 2 minutes or until lightly browned.
  7. Add to tomato mixture; toss gently.
  8. Serve salad with scallops.

Nutrition Facts

Calories232kcal
Protein40.01%
Fat20.86%
Carbs39.13%

Properties

Glycemic Index
27
Glycemic Load
1.2
Inflammation Score
-8
Nutrition Score
18.255217562551%

Flavonoids

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

Nutrients percent of daily need

Calories:232.45kcal
11.62%
Fat:5.58g
8.58%
Saturated Fat:0.75g
4.66%
Carbohydrates:23.54g
7.85%
Net Carbohydrates:20.63g
7.5%
Sugar:7.54g
8.38%
Cholesterol:40.82mg
13.61%
Sodium:683.57mg
29.72%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:24.07g
48.14%
Phosphorus:663.22mg
66.32%
Vitamin B12:2.4µg
39.97%
Vitamin K:36.57µg
34.83%
Selenium:22.23µg
31.75%
Vitamin A:1401.78IU
28.04%
Vitamin C:21.55mg
26.12%
Potassium:830.9mg
23.74%
Magnesium:80.56mg
20.14%
Folate:78.76µg
19.69%
Manganese:0.35mg
17.26%
Vitamin B3:3.21mg
16.03%
Vitamin B6:0.29mg
14.58%
Zinc:2.12mg
14.15%
Fiber:2.91g
11.63%
Vitamin B1:0.17mg
11.22%
Vitamin B5:1mg
9.99%
Vitamin E:1.32mg
8.82%
Iron:1.52mg
8.44%
Copper:0.17mg
8.41%
Vitamin B2:0.09mg
5.38%
Calcium:33.62mg
3.36%
Source:My Recipes