Seared scallops with leeks & lemon chilli butter

Gluten Free
Health score
6%
Seared scallops with leeks & lemon chilli butter
20 min.
4
533kcal

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Ingredients

  •  young trimmed
  • 12  scallops 
  • tbsp olive oil light
  • servings lemon wedges 
  • 250 pack butter softened
  •  chilli red deseeded finely chopped
  •  garlic cloves crushed
  •  lemon zest 
  • bunch parsley chopped

Equipment

  • bowl
  • frying pan
  • wooden spoon
  • colander
  • palette knife

Directions

  1. For the butter, mix all of the ingredients together in a large bowl, then beat well with a wooden spoon until there are no lumps of butter left. Spoon onto a large sheet of cling film, then wrap tightly in a sausage shape. Chill until firm (or put in the freezer if youre short of time).
  2. Set up a pan with a steamer or suspend a heatproof colander over the top of a pan.
  3. Cut the leeks in half lengthways, then slice into long strips, about the thickness of tagliatelle. Cover, then steam for 6 mins until tender, with no signs of squeakiness. Season, then set aside.
  4. Dry the scallops on kitchen paper and season.
  5. Heat a heavy-based pan, then add the oil. Once hot, add the scallops, keeping them close together this helps the sides to stay straight and tall rather than sagging. Sizzle for 2 mins until caramelised and you can see the heat creeping up the outside. Turn over with a palette knife, then fry for 1 min more. Take off the heat, then add a few good slices of the butter to the pan, spooning over the scallops as it melts.
  6. To serve, wind a nest of warm leeks in the centre of 4 plates, top each with 3 scallops, spoon over the buttery sauce (it looks smart trickled around the plate), then sprinkle with the remaining parsley. Squeeze over a little lemon juice before you tuck in.

Nutrition Facts

Calories533kcal
Protein5.11%
Fat89.98%
Carbs4.91%

Properties

Glycemic Index
53.63
Glycemic Load
1.32
Inflammation Score
-9
Nutrition Score
15.292173935019%

Flavonoids

Eriodictyol
0.21mg
Hesperetin
0.28mg
Naringenin
0.01mg
Apigenin
30.71mg
Luteolin
0.18mg
Kaempferol
0.64mg
Myricetin
2.18mg
Quercetin
0.09mg

Nutrients percent of daily need

Calories:533.44kcal
26.67%
Fat:54.64g
84.06%
Saturated Fat:32.7g
204.37%
Carbohydrates:6.7g
2.23%
Net Carbohydrates:5.4g
1.96%
Sugar:1.54g
1.72%
Cholesterol:145.18mg
48.39%
Sodium:590.99mg
25.7%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:6.98g
13.97%
Vitamin K:249.3µg
237.43%
Vitamin A:3139.32IU
62.79%
Vitamin C:41.91mg
50.8%
Phosphorus:186.82mg
18.68%
Vitamin E:2.3mg
15.31%
Vitamin B12:0.74µg
12.35%
Folate:44.11µg
11.03%
Selenium:6.85µg
9.79%
Iron:1.59mg
8.86%
Vitamin B6:0.17mg
8.32%
Manganese:0.15mg
7.69%
Potassium:263.45mg
7.53%
Magnesium:26.25mg
6.56%
Calcium:55.41mg
5.54%
Fiber:1.3g
5.22%
Zinc:0.69mg
4.61%
Vitamin B3:0.76mg
3.78%
Copper:0.07mg
3.65%
Vitamin B2:0.06mg
3.57%
Vitamin B5:0.29mg
2.88%
Vitamin B1:0.04mg
2.76%