Seared Scallops with Lemon Orzo

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

Suggestions


Indulge in a delightful culinary journey with our Seared Scallops with Lemon Orzo, a dish that perfectly captures the essence of light, flavorful dining. This healthy, dairy-free recipe is crafted to impress, whether you're planning a cozy lunch, a sophisticated dinner, or simply seeking a satisfying meal that feels special without the fuss. With only 45 minutes of prep time, it's an ideal choice for busy weeknights or weekend gatherings.

The star of this dish, the sea scallops, are seared to golden perfection, offering a sweet and tender bite that beautifully complements the refreshing lemon orzo. As the pasta absorbs the rich flavors of white wine, chicken broth, and fresh herbs, it sets the stage for a satisfyingly bright explosion of taste in every spoonful. That gorgeous combination of textures and flavors—crispy-seared scallops sitting atop a luscious bed of zesty orzo—will surely impress your family and friends.

With a nourishing caloric breakdown, each serving comes packed with approximately 312 calories, making this a guilt-free indulgence that doesn't compromise on taste. So, roll up your sleeves and get ready to create a gourmet experience at home. You'll love how this dish transforms a simple meal into an elegant feast with minimal effort!

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