Seared Scallops with Lemon Orzo

Dairy Free
Health score
10%
Seared Scallops with Lemon Orzo
45 min.
4
312kcal

Suggestions


Indulge in a taste of the ocean with our delightful Seared Scallops with Lemon Orzo, a dish that effortlessly combines elegance and simplicity. Perfectly seared scallops, with their sweet and buttery flavor, are the star of this dish, offering a satisfying yet light main course that is both nourishing and completely dairy-free. Each bite of scallops is beautifully complemented by a zesty lemon orzo, infused with fresh chives and hints of white wine, creating a symphony of flavors that will impress your family and friends.

Not only is this recipe easy to follow, but it also comes together in just 45 minutes, making it ideal for a sumptuous lunch or a refined dinner. With only 312 calories per serving, you can enjoy a gourmet experience without the guilt. The caloric breakdown highlights an impressive protein content, making it a great choice for a balanced meal.

Whether you're celebrating a special occasion or simply wish to treat yourself to a restaurant-quality dish at home, this Seared Scallops with Lemon Orzo recipe will leave everyone wanting more. Gather your ingredients, fire up the skillet, and prepare to impress with this stunning plate of culinary artistry that captures the essence of coastal cuisine!

Ingredients

  • 0.3 teaspoon pepper black
  • 0.3 teaspoon thyme dried
  • 0.5 cup wine dry white
  • cup fat-skimmed beef broth fat-free
  • tablespoons chives fresh chopped
  • tablespoons juice of lemon fresh
  • teaspoons olive oil 
  • 0.5 cup onion 
  • cup orzo pasta (rice-shaped uncooked
  • 0.3 teaspoon salt 
  • 1.5 pounds scallops 

Equipment

  • frying pan
  • sauce pan

Directions

  1. Heat a medium saucepan over medium-high heat. Coat pan with cooking spray.
  2. Add onion to pan; saut 3 minutes. Stir in pasta, broth, wine, and thyme; bring to a boil. Cover, reduce heat, and simmer 15 minutes or until liquid is absorbed and pasta is al dente. Stir in chopped chives and lemon juice. Keep warm.
  3. Heat oil in a large cast-iron skillet over medium-high heat.
  4. Sprinkle scallops evenly with salt and pepper.
  5. Add scallops to pan; cook 3 minutes on each side or until desired degree of doneness.
  6. Serve with pasta mixture.

Nutrition Facts

Calories312kcal
Protein36.74%
Fat11.28%
Carbs51.98%

Properties

Glycemic Index
40.25
Glycemic Load
11.81
Inflammation Score
-5
Nutrition Score
14.519565188366%

Flavonoids

Malvidin
0.02mg
Catechin
0.23mg
Epicatechin
0.17mg
Eriodictyol
0.37mg
Hesperetin
1.21mg
Naringenin
0.22mg
Luteolin
0.01mg
Isorhamnetin
1.1mg
Kaempferol
0.28mg
Myricetin
0.01mg
Quercetin
4.17mg

Nutrients percent of daily need

Calories:311.63kcal
15.58%
Fat:3.55g
5.47%
Saturated Fat:0.61g
3.84%
Carbohydrates:36.84g
12.28%
Net Carbohydrates:35.19g
12.79%
Sugar:2.44g
2.71%
Cholesterol:40.82mg
13.61%
Sodium:1049mg
45.61%
Alcohol:3.09g
100%
Alcohol %:1.2%
100%
Protein:26.05g
52.09%
Selenium:46.88µg
66.97%
Phosphorus:658.24mg
65.82%
Vitamin B12:2.51µg
41.86%
Manganese:0.47mg
23.38%
Magnesium:64.3mg
16.07%
Potassium:514.23mg
14.69%
Zinc:2.18mg
14.51%
Vitamin B6:0.23mg
11.53%
Vitamin B3:2.23mg
11.13%
Folate:41.9µg
10.48%
Copper:0.17mg
8.66%
Iron:1.47mg
8.16%
Fiber:1.65g
6.62%
Vitamin B5:0.65mg
6.5%
Vitamin C:5.29mg
6.41%
Vitamin K:5.91µg
5.63%
Vitamin B2:0.07mg
4.3%
Vitamin B1:0.06mg
4.25%
Calcium:31.33mg
3.13%
Vitamin E:0.35mg
2.36%
Vitamin A:74.31IU
1.49%
Source:My Recipes