Seared Scallops with Haricots Verts

Gluten Free
Health score
13%
Seared Scallops with Haricots Verts
45 min.
4
252kcal

Suggestions

Ingredients

  • 0.4 teaspoon pepper black divided
  • 1.5 tablespoons butter 
  • tablespoons canola oil 
  • 0.5 teaspoon dijon mustard 
  • tablespoon cooking wine dry white
  • 12 ounces haricots verts trimmed
  • 0.3 teaspoon kosher salt 
  • tablespoon juice of lemon fresh
  • tablespoons parsley chopped
  • 1.5 pounds sea scallops ( 16)
  • tablespoons shallots finely chopped
  • quarts water 

Equipment

  • bowl
  • frying pan

Directions

  1. Combine first 5 ingredients in a bowl. Stir in 1/8 teaspoon pepper.
  2. Bring 2 quarts water to a boil.
  3. Add beans; cook 3 minutes.
  4. Drain. Melt butter in a nonstick skillet over medium heat; cook 3 minutes.
  5. Add shallot mixture and beans; cook 1 minute.
  6. Remove from heat.
  7. Heat a large skillet over high heat.
  8. Add oil. Pat scallops dry; sprinkle with salt and 1/4 teaspoon pepper.
  9. Add scallops to pan; cook 2 minutes on each side or until done.
  10. Serve with beans.

Nutrition Facts

Calories252kcal
Protein35.53%
Fat44.1%
Carbs20.37%

Properties

Glycemic Index
59.25
Glycemic Load
1.94
Inflammation Score
-7
Nutrition Score
17.534782368204%

Flavonoids

Catechin
0.03mg
Epicatechin
0.02mg
Eriodictyol
0.18mg
Hesperetin
0.56mg
Naringenin
0.07mg
Apigenin
4.31mg
Luteolin
0.13mg
Kaempferol
0.41mg
Myricetin
0.41mg
Quercetin
2.34mg

Nutrients percent of daily need

Calories:252.33kcal
12.62%
Fat:12.34g
18.98%
Saturated Fat:3.48g
21.77%
Carbohydrates:12.82g
4.27%
Net Carbohydrates:10.21g
3.71%
Sugar:3.33g
3.7%
Cholesterol:52.11mg
17.37%
Sodium:883.5mg
38.41%
Alcohol:0.39g
100%
Alcohol %:0.06%
100%
Protein:22.36g
44.72%
Vitamin K:75.1µg
71.52%
Phosphorus:607.81mg
60.78%
Vitamin B12:2.41µg
40.12%
Selenium:22.63µg
32.32%
Vitamin C:14.89mg
18.05%
Vitamin A:893.51IU
17.87%
Magnesium:66.79mg
16.7%
Potassium:567.18mg
16.21%
Folate:61.04µg
15.26%
Vitamin B6:0.27mg
13.39%
Manganese:0.26mg
13.11%
Zinc:1.86mg
12.39%
Vitamin E:1.72mg
11.48%
Fiber:2.61g
10.43%
Iron:1.75mg
9.72%
Vitamin B3:1.87mg
9.36%
Copper:0.18mg
9.24%
Vitamin B2:0.12mg
7.09%
Calcium:63.62mg
6.36%
Vitamin B5:0.6mg
5.96%
Vitamin B1:0.09mg
5.94%
Source:My Recipes