Seared Scallops with Roasted Tomatoes

Gluten Free
Dairy Free
Low Fod Map
Health score
10%
Seared Scallops with Roasted Tomatoes
45 min.
4
169kcal

Suggestions

Ingredients

  • 0.5 teaspoon pepper black divided freshly ground
  • tablespoons basil fresh thinly sliced
  • cups grape tomatoes 
  • 0.5 teaspoon kosher salt divided
  • tablespoon olive oil 
  • 1.5 pounds sea scallops 

Equipment

  • frying pan
  • roasting pan
  • broiler

Directions

  1. Preheat broiler.
  2. Arrange tomatoes in a single layer in a shallow roasting pan; lightly coat tomatoes with cooking spray.
  3. Sprinkle tomatoes with 1/4 teaspoon salt and 1/4 teaspoon pepper; toss well to coat. Broil 10 minutes or until tomatoes begin to brown, stirring occasionally.
  4. While tomatoes cook, heat oil in a large cast-iron skillet over medium-high heat. Pat scallops dry; sprinkle both sides of scallops with remaining 1/4 teaspoon salt and remaining 1/4 teaspoon pepper.
  5. Add scallops to skillet; cook 2 minutes on each side or until desired degree of doneness.
  6. Serve scallops with tomatoes; sprinkle with basil.

Nutrition Facts

Calories169kcal
Protein51.59%
Fat24.62%
Carbs23.79%

Properties

Glycemic Index
35
Glycemic Load
1.18
Inflammation Score
-7
Nutrition Score
13.281304307606%

Flavonoids

Naringenin
0.76mg
Kaempferol
0.1mg
Myricetin
0.15mg
Quercetin
0.65mg

Nutrients percent of daily need

Calories:169.28kcal
8.46%
Fat:4.57g
7.03%
Saturated Fat:0.74g
4.6%
Carbohydrates:9.94g
3.31%
Net Carbohydrates:8.52g
3.1%
Sugar:2.94g
3.27%
Cholesterol:40.82mg
13.61%
Sodium:963.21mg
41.88%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:21.55g
43.11%
Phosphorus:595.9mg
59.59%
Vitamin B12:2.4µg
39.97%
Selenium:21.79µg
31.13%
Vitamin A:990.1IU
19.8%
Vitamin C:15.49mg
18.78%
Potassium:619.91mg
17.71%
Vitamin K:15.49µg
14.76%
Magnesium:50.79mg
12.7%
Zinc:1.75mg
11.66%
Folate:44.7µg
11.18%
Vitamin B6:0.22mg
10.79%
Manganese:0.2mg
10.02%
Vitamin B3:1.87mg
9.36%
Vitamin E:1.12mg
7.45%
Iron:1.03mg
5.7%
Fiber:1.42g
5.68%
Copper:0.11mg
5.62%
Vitamin B5:0.47mg
4.71%
Vitamin B1:0.05mg
3.59%
Vitamin B2:0.05mg
2.82%
Calcium:24.47mg
2.45%
Source:My Recipes