Seared Scallops with Lemony Sweet Pea Relish

Gluten Free
Dairy Free
Health score
13%
Seared Scallops with Lemony Sweet Pea Relish
27 min.
6
241kcal

Suggestions

Ingredients

  • 0.5 teaspoon pepper black divided freshly ground
  • tablespoon flat-leaf parsley fresh chopped
  • tablespoons juice of lemon fresh
  • 1.5 teaspoons lemon rind grated
  •  lemon wedges 
  • 0.3 cup olive oil extra-virgin divided
  • 1.5 cups pea shoots 
  • cup peas fresh english shelled
  • 1.5 teaspoons salt divided
  • 2.3 pounds sea scallops 
  • 0.3 cup shallots minced

Equipment

  • frying pan

Directions

  1. Cook English peas in boiling water with 1 teaspoon salt for 2 minutes.
  2. Drain and rinse with cold water; drain.
  3. Combine peas, 3 tablespoons oil, rind, juice, parsley, and shallots. Stir in 1/4 teaspoon salt and 1/4 teaspoon pepper; toss gently.
  4. Heat a large cast-iron skillet over medium-high heat.
  5. Add 1 1/2 teaspoons oil to pan; swirl to coat.
  6. Sprinkle remaining 1/4 teaspoon salt and 1/4 teaspoon black pepper over scallops.
  7. Add half of scallops to pan; cook for 2 minutes on each side or until desired degree of doneness. Repeat procedure with remaining 1 1/2 teaspoons oil and scallops. Divide scallops evenly among 6 plates; top each serving with 2 1/2 tablespoons pea mixture and 1/4 cup pea shoots.
  8. Serve with lemon wedges.

Nutrition Facts

Calories241kcal
Protein39.99%
Fat38.63%
Carbs21.38%

Properties

Glycemic Index
27.31
Glycemic Load
1.66
Inflammation Score
-7
Nutrition Score
16.321739383366%

Flavonoids

Eriodictyol
4.09mg
Hesperetin
5.75mg
Naringenin
0.17mg
Apigenin
1.44mg
Luteolin
0.36mg
Kaempferol
0.02mg
Myricetin
0.19mg
Quercetin
0.23mg

Nutrients percent of daily need

Calories:241.46kcal
12.07%
Fat:10.37g
15.96%
Saturated Fat:1.55g
9.69%
Carbohydrates:12.91g
4.3%
Net Carbohydrates:10.47g
3.81%
Sugar:2.87g
3.19%
Cholesterol:40.82mg
13.61%
Sodium:1263.4mg
54.93%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:24.16g
48.33%
Vitamin C:64.27mg
77.91%
Phosphorus:604.13mg
60.41%
Vitamin B12:2.4µg
39.97%
Selenium:22.42µg
32.02%
Vitamin K:22.7µg
21.62%
Fiber:3.51g
14.05%
Potassium:477.5mg
13.64%
Zinc:1.91mg
12.75%
Folate:50.36µg
12.59%
Magnesium:49.91mg
12.48%
Vitamin B6:0.22mg
10.88%
Vitamin A:492.68IU
9.85%
Manganese:0.19mg
9.33%
Vitamin E:1.37mg
9.16%
Vitamin B3:1.76mg
8.78%
Iron:1.35mg
7.49%
Vitamin B1:0.09mg
6.1%
Copper:0.1mg
5.1%
Vitamin B5:0.47mg
4.67%
Vitamin B2:0.07mg
3.83%
Calcium:27.65mg
2.77%
Source:My Recipes