Seared scallops with flavoured greens

Gluten Free
Health score
2%
Seared scallops with flavoured greens
25 min.
6
128kcal

Suggestions


Elevate your dining experience with our delightful Seared Scallops with Flavoured Greens, a dish that seamlessly marries elegance and simplicity. Perfect for those looking to impress at a dinner party or for a cozy weekend treat, this gluten-free recipe offers a tantalizing blend of textures and flavors that will leave your guests craving more.

The star of this dish, succulent scallops, are seared to golden perfection, ensuring a beautiful caramelized crust that encases tender, buttery seafood within. Paired with vibrant dark greens, such as cavalo nero or kale, and infused with the rich umami of anchovies and the bright zing of lemon, this appetizer is as nutritious as it is delicious. It bursts with a medley of colors and freshness, making it visually appealing while also being incredibly light and healthy—each serving contains a mere 128 calories!

Ready in just 25 minutes, this recipe is the perfect solution for busy weeknights or an impressive starter for your next gathering. The flavor symphony created by the shallots, garlic, and a glossy lemon-butter sauce enhances not only the scallops but also the greens, allowing you to enjoy every bite. Serve it hot, drizzled with pan juices, and relish in the joy of creating a gourmet dish right in your own kitchen!

Ingredients

  • tbsp canola oil 
  •  shallots diced
  •  garlic clove crushed
  •  lemon zest 
  • 300 the salad dark shredded such as cavalo nero or kale, stalks removed then
  • 50 anchovy chopped
  • large scallops halved
  • knob butter 

Equipment

  • frying pan

Directions

  1. Heat half the oil in a frying pan.
  2. Add the shallots, garlic and lemon zest, and fry gently until soft.
  3. Add the greens the anchovies, and cook for 5 mins until the leaves are wilted.
  4. Meanwhile, heat the remaining oil in a non-stick pan, then add the scallops and fry for 1-2 mins on each side.
  5. Add the butter and lemon juice to the pan and swirl until the butter melts and you have a glossy sauce. Divide the cabbage and scallops between 6 plates and serve with the pan juices spooned over.

Nutrition Facts

Calories128kcal
Protein25.26%
Fat56.86%
Carbs17.88%

Properties

Glycemic Index
18.33
Glycemic Load
0.6
Inflammation Score
-6
Nutrition Score
6.8582609529081%

Flavonoids

Myricetin
0.02mg
Quercetin
0.02mg

Nutrients percent of daily need

Calories:127.75kcal
6.39%
Fat:8.19g
12.6%
Saturated Fat:2.32g
14.47%
Carbohydrates:5.79g
1.93%
Net Carbohydrates:5.16g
1.88%
Sugar:1.08g
1.2%
Cholesterol:23.33mg
7.78%
Sodium:222.36mg
9.67%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:8.18g
16.37%
Phosphorus:194.41mg
19.44%
Vitamin C:15.49mg
18.78%
Selenium:9.34µg
13.35%
Vitamin A:662.57IU
13.25%
Vitamin B12:0.69µg
11.54%
Vitamin B3:1.8mg
9.01%
Folate:31.09µg
7.77%
Potassium:259.97mg
7.43%
Vitamin B6:0.14mg
7.19%
Manganese:0.14mg
7.01%
Vitamin E:0.96mg
6.37%
Magnesium:22.06mg
5.52%
Iron:0.94mg
5.23%
Zinc:0.73mg
4.85%
Vitamin K:3.7µg
3.52%
Vitamin B2:0.06mg
3.5%
Copper:0.07mg
3.44%
Calcium:31.41mg
3.14%
Vitamin B5:0.26mg
2.63%
Fiber:0.63g
2.53%
Vitamin B1:0.03mg
2.24%